Calories in Brisket: Nutrition Facts & Serving Sizes
Per 1 lb (454g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 4 oz serving of brisket (113g) contains 177 calories with 23.4g of protein, 8.4g of fat, and less than 1g of carbs. Per 100g, brisket delivers 157 calories, 20.7g of protein, and 7.4g of fat, making it a lean-to-moderate cut of beef depending on how it is trimmed. Brisket is a well-worked muscle from the chest of the cow, which means it is dense in connective tissue and benefits from slow cooking. The standout micronutrient is zinc at 4.3mg per 100g (39% daily value), which is important for testosterone production and immune function. Brisket also provides 2.4mcg of vitamin B12 per 100g (100% daily value) and 330mg of potassium. For those who meal prep, a smoked or slow-cooked brisket can yield a week's worth of high-protein meals that reheat well and stay moist.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 lb (454g) | 712.2 | 93.9g | 2.7g | 33.6g | 0g |
| 4 oz (113g) | 177.4 | 23.4g | 0.7g | 8.4g | 0g |
| 100g | 157 | 20.7g | 0.6g | 7.4g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 157 | 8% |
| Protein | 20.7g | 41% |
| Total Fat | 7.4g | 9% |
| Saturated Fat | 2.6g | 13% |
| Total Carbohydrates | 0.6g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 79mg | 3% |
| Cholesterol | 62mg | 21% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.6g | 1% |
| Cholesterol | 62mg | 21% |
| Calcium | 5mg | 0% |
| Iron | 1.9mg | 11% |
| Potassium | 330mg | 7% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 2.4mcg | 100% |
| Magnesium | 23mg | 5% |
| Phosphorus | 201mg | 16% |
| Zinc | 4.3mg | 39% |
| Selenium | 16.4mcg | 30% |
| Folate | 7mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 3.9mg | 24% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Brisket
Brisket is a solid high-protein beef option for anyone building muscle. The 20.7g of protein per 100g provides all essential amino acids, including leucine, which directly triggers muscle protein synthesis. A 4 oz serving (113g) gives you 23.4g of protein, putting a meaningful dent in your daily protein target.
The 4.3mg of zinc per 100g (39% daily value) is one of the standout reasons to eat red meat regularly. Zinc is essential for testosterone production, immune function, and protein synthesis. Most plant proteins are poor sources of zinc due to phytates that block absorption, so red meat like brisket is one of the most bioavailable sources available.
Brisket also provides 2.4mcg of vitamin B12 per 100g, which covers 100% of the daily value. B12 is critical for red blood cell formation, neurological function, and energy metabolism. It is only found naturally in animal foods, so brisket is one of the best ways to hit your B12 needs.
The 330mg of potassium per 100g supports muscle contractions, nerve signaling, and hydration balance. The 201mg of phosphorus contributes to bone health and energy production (ATP). For meal prep, a whole brisket slow-cooked or smoked over 10 to 12 hours yields tender, pull-apart beef that stores well and reheats without drying out.
Dietary Considerations
Brisket is naturally gluten-free, dairy-free, and zero-carb, making it ideal for keto, carnivore, and paleo diets. A 4 oz serving (113g) has just 177 calories, 23.4g of protein, and 8.4g of fat, which fits comfortably into most cutting or bulking macros. The fat content is moderate and depends heavily on trim level. Point cut brisket has more fat than flat cut. For weight loss, flat cut brisket is the leaner choice. Avoid commercial brisket preparations that add sugary rubs or BBQ sauce, which adds significant carbs and calories.
Daily Intake (100g)
100g of brisket provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in brisket?
A 4 oz serving (113g) of brisket has 177 calories with 23.4g of protein, 8.4g of fat, and 0.7g of carbs. Per 100g, brisket contains 157 calories. Calorie counts can increase significantly if brisket is prepared with rubs or sauces containing sugar.
Is brisket good for weight loss?
Brisket can fit well into a weight loss diet. It is high in protein (20.7g per 100g) which promotes satiety, and relatively low in calories at 157 per 100g. Stick to flat cut brisket (leaner) and avoid sugary sauces to keep calories in check.
How much protein in brisket?
Brisket has 20.7g of protein per 100g. A 4 oz serving (113g) delivers 23.4g of protein, and a 1 lb portion (454g) provides 93.9g of protein. It is one of the better beef cuts for high protein with moderate fat.
Is brisket keto-friendly?
Yes, brisket is very keto-friendly. Per 100g it has only 0.6g of carbs, virtually zero. The high protein and fat content fits the keto macro profile. Just avoid BBQ sauces and sugary rubs, which can add substantial carbs.
What is the difference between flat and point cut brisket?
Flat cut brisket is leaner with a more uniform thickness, better for slicing and lower in fat. Point cut has more marbling and connective tissue, making it fattier and more flavorful but higher in calories. For a leaner macro profile, flat cut is the better choice.
How long does it take to cook brisket?
Brisket requires low and slow cooking for best results. In a smoker at 225 to 250°F, plan for about 1 to 1.5 hours per pound, typically 10 to 16 hours total for a full packer. In an oven at 275°F, a 3 to 5 lb flat cut takes about 4 to 6 hours. An Instant Pot can cook it in 60 to 90 minutes under pressure.
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