USDA reference food

Beef, roast, hash

1 cup of beef, roast, hash (190 g) has 270 calories, 25g of protein, 10g of fat and 2g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2706476). It is one of 173 USDA descriptions of beef.

FoodData Central 2706476, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (190g)

AmountPortion

Amount per serving

Calories270

% Daily Value*

Total Fat 10g12%

Saturated Fat 2.5g12%

Trans Fat not declared

Cholesterol 55mg19%

Sodium 920mg40%

Total Carbohydrate 20g7%

Dietary Fiber 2g7%

Total Sugars 3g

Includes Added Sugars not declared

Protein 25g50%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 2.7mg15%

Potassium 640mg14%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 13.2g; more than 60% of 8,218 USDA reference foods
Calories per 100 g: 140; more than 39% of reference foods
Fiber per 100 g: 1g; more than 56% of reference foods

What a portion gives you

Fiber 2g7%

Protein 25g50%

Potassium 640mg14%

Calcium 30mg2%

Iron 2.7mg15%

Sodium 920mg40%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2706476); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin B121.4 µg in 1 cup (190 g), 59% of the Daily Value
Vitamin B60.8 mg in 1 cup (190 g), 46% of the Daily Value
Niacin7.0 mg in 1 cup (190 g), 44% of the Daily Value
Selenium21 µg in 1 cup (190 g), 37% of the Daily Value
Zinc4.0 mg in 1 cup (190 g), 36% of the Daily Value
Copper0.3 mg in 1 cup (190 g), 28% of the Daily Value
Phosphorus255 mg in 1 cup (190 g), 20% of the Daily Value
Riboflavin0.2 mg in 1 cup (190 g), 19% of the Daily Value
Thiamin0.2 mg in 1 cup (190 g), 13% of the Daily Value
Choline67 mg in 1 cup (190 g), 12% of the Daily Value
Vitamin C10 mg in 1 cup (190 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2706476), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 30% carbohydrate, 32% fat and 37% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	140	39%
Protein	13.2 g	60%
Total fat	5.10 g	51%
Carbohydrate	10.7 g	56%
Fiber	1.00 g	56%
Total sugars	1.46 g	51%
Sodium	486 mg	83%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (190 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	25.1 g	13.2 g	50%
Total lipid (fat)	9.69 g	5.10 g	12%
Carbohydrate, by difference	20.4 g	10.7 g	7%
Energy	266 kcal	140 kcal
Alcohol, ethyl	0 g	0 g
Water	131 g	69.0 g
Total Sugars	2.77 g	1.46 g
Fiber, total dietary	1.90 g	1.00 g	7%
Cholesterol	57.0 mg	30.0 mg	19%
Fatty acids, total saturated	2.47 g	1.30 g	12%
Fatty acids, total monounsaturated	3.29 g	1.73 g
Fatty acids, total polyunsaturated	3.08 g	1.62 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	26.6 mg	14.0 mg	2%
Iron, Fe	2.72 mg	1.43 mg	15%
Magnesium, Mg	32.3 mg	17.0 mg	8%
Phosphorus, P	255 mg	134 mg	20%
Potassium, K	637 mg	335 mg	14%
Sodium, Na	923 mg	486 mg	40%
Zinc, Zn	3.99 mg	2.10 mg	36%
Copper, Cu	0.25 mg	0.13 mg	28%
Selenium, Se	20.5 µg	10.8 µg	37%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	3.80 µg	2.00 µg
Vitamin A, RAE	3.80 µg	2.00 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	1.44 mg	0.76 mg	10%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1.90 µg	1.00 µg
Vitamin C, total ascorbic acid	10.4 mg	5.50 mg	12%
Thiamin	0.15 mg	0.079 mg	13%
Riboflavin	0.25 mg	0.13 mg	19%
Niacin	7.04 mg	3.70 mg	44%
Vitamin B-6	0.79 mg	0.41 mg	46%
Folate, total	15.2 µg	8.00 µg
Vitamin B-12	1.43 µg	0.75 µg	59%
Choline, total	66.9 mg	35.2 mg	12%
Vitamin K (phylloquinone)	2.09 µg	1.10 µg	2%
Folic acid	0 µg	0 µg
Folate, food	15.2 µg	8.00 µg
Folate, DFE	15.2 µg	8.00 µg	4%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0.0038 g	0.0020 g
SFA 12:0	0.013 g	0.0070 g
SFA 14:0	0.12 g	0.062 g
SFA 16:0	1.56 g	0.82 g
SFA 18:0	0.68 g	0.36 g
MUFA 18:1	3.06 g	1.61 g
PUFA 18:2	2.95 g	1.55 g
PUFA 18:3	0.072 g	0.038 g
PUFA 20:4	0.032 g	0.017 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.15 g	0.079 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.030 g	0.016 g
PUFA 20:5 n-3 (EPA)	0.0019 g	0.0010 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0076 g	0.0040 g

Source: USDA FoodData Central, FDC 2706476: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat beef

USDA lists 173 preparations of beef. The beef page puts them side by side, per 100 g and per portion.

Compare every beef preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov