Beef steak and roast: raw vs cooked

Enter the weight you have — we turn it into the other.

Your 150 g of raw flank steak is about 121 g cooked (broiled).

150 g raw5.3 oz

121 g cooked4.3 oz

USDA measured yield 80.6% · Separable lean and fat, trimmed to 0" fat, all grades

Type what your piece weighed raw, or pick “Cooked weight” if you weighed it on the plate.

Calories and nutrients: the same plate counted two ways

150 g of raw flank steak comes out at about 121 g (broiled) (USDA yield 80.6%). By the raw figures that is 233 kcal and 31.8 g protein; by the broiled figures, 232 kcal and 33.5 g.

The two counts agree within 5%, so either entry gives about the same calories for this plate.

Caloriesabout the same233 kcal232 kcal

Protein1.05× more31.8 g33.5 g

Fat1.08× more10.8 g10 g

Saturated fat1.09× more4.5 g4.1 g

Carbsnone in either0 g0 g

Fibernone in either0 g0 g

Sugarnone in either0 g0 g

Cholesterolabout the same97.5 mg95.5 mg

Salt (sodium)1.2× more81 mg67.7 mg

Potassium1.2× more492 mg410 mg

Calcium1.6× more37.5 mg24.2 mg

Iron1.1× more2.3 mg2.1 mg

Magnesium1.2× more33 mg27.8 mg

Vitamin Anone in either0 µg0 µg

Vitamin Cnone in either0 mg0 mg

Exact amounts

Exact amounts per 100 g, with each one's share of the FDA Daily Value — bold marks the larger amount
Nutrient	Raw figures × 150 g	Broiled figures × 121 g	Daily Value
Calories	233 kcal (12%)	232 kcal (12%)	2,000 kcal
Protein	31.8 g (64%)	33.5 g (67%)	50 g
Fat	10.8 g (14%)	10 g (13%)	78 g
Saturated fat	4.5 g (22%)	4.1 g (21%)	20 g
Carbs	0 g (0%)	0 g (0%)	275 g
Fiber	0 g (0%)	0 g (0%)	28 g
Sugar	0 g	0 g	none set
Cholesterol	97.5 mg (33%)	95.5 mg (32%)	300 mg
Salt (sodium)	81 mg (4%)	67.7 mg (3%)	2,300 mg
Potassium	492 mg (10%)	410 mg (9%)	4,700 mg
Calcium	37.5 mg (3%)	24.2 mg (2%)	1,300 mg
Iron	2.3 mg (13%)	2.1 mg (12%)	18 mg
Magnesium	33 mg (8%)	27.8 mg (7%)	420 mg
Vitamin A	0 µg (0%)	0 µg (0%)	900 µg
Vitamin C	0 mg (0%)	0 mg (0%)	90 mg

How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.

What USDA measured

Every yield on this page comes from weights USDA wrote down in its SR Legacy food table, not from a rule of thumb. flank steak, broiled: 80.6% — “steak (yield from 475 g raw meat)” = 383 g, eye of round roast, roasted: 79.4% — “roast (yield from 436 g raw meat)” = 346 g and tri-tip roast, roasted: 82.5% — “roast (yield from 690g raw meat)” = 569 g.

Raw to cooked weight

Flank steak, broiled: 100 g raw → 81 g; 4 oz raw → 3.2 oz; 1 lb raw → 12.9 oz (366 g). For 3 oz on the plate, start with about 3.7 oz (105 g) raw.

Eye of round roast, roasted: 100 g raw → 79 g; 4 oz raw → 3.2 oz; 1 lb raw → 12.7 oz (360 g). For 3 oz on the plate, start with about 3.8 oz (107 g) raw.

Tri-tip roast, roasted: 100 g raw → 82 g; 4 oz raw → 3.3 oz; 1 lb raw → 13.2 oz (374 g). For 3 oz on the plate, start with about 3.6 oz (103 g) raw.

Read the rest — 3 more sections

Why 100 g cooked is not 100 g raw

Flank steak has 155 kcal and 21.22 g protein per 100 g raw; broiled, it has 192 kcal and 27.66 g per 100 g, Eye of round roast has 124 kcal and 23.27 g protein per 100 g raw; roasted, it has 167 kcal and 29.66 g per 100 g and Tri-tip roast has 165 kcal and 20.64 g protein per 100 g raw; roasted, it has 211 kcal and 26.05 g per 100 g. Meat loses water (and some fat) as it cooks, so each gram of cooked meat carries more of what is left. A nutrition entry is only right for the weight it was measured at.

The same plate, counted two ways

100 g raw flank steak, broiled (81 g): 155 kcal by the raw figures, 155 kcal by the cooked figures. The two counts agree within 5%, so either entry gives about the same calories for this plate.

100 g raw eye of round roast, roasted (79 g): 124 kcal by the raw figures, 133 kcal by the cooked figures. The cooked figures give 7% more calories for the same piece and 0.1 g more fat. USDA analysed raw and cooked samples separately, so the two entries do not balance exactly; protein matches within 1%.

100 g raw tri-tip roast, roasted (82 g): 165 kcal by the raw figures, 174 kcal by the cooked figures. The cooked figures give 5% more calories for the same piece and 0.6 g more fat. USDA analysed raw and cooked samples separately, so the two entries do not balance exactly; protein matches within 4%.

Matching the weight to the entry

Whichever way you count, the weight and the entry have to be in the same state: weigh raw and use the raw figures, or weigh on the plate and use the cooked figures for the same cooking method. The yields here are USDA averages; your pan, oven, cut and cooking time will move the real number by a few percent either way.

Other raw-to-cooked pages

All raw-to-cooked foods · Compare two foods