Calories on the BBQ — macros per meat type
Deel
BBQ is one of the healthiest cooking methods available — you don't add extra fats and excess fat drips off the meat. But how many calories are actually in grilled meat? And what does a dry rub do to your macros? This article gives you the exact figures per type of meat.
Why BBQ is relatively healthy
When grilling at high direct heat, intramuscular fat melts and largely drips away. Compared to pan-frying in butter or deep-frying, with BBQ you don't add extra fat. A dry rub adds almost no calories — typically 5–15 kcal per serving for a standard dosage of 10–15g rub.
Calories and macros per type of meat (per 100g grilled)
Beef
- Steak (entrecote) — ~220 kcal | 26g protein | 13g fat | 0g carbohydrates
- Brisket (flat, cooked) — ~185 kcal | 28g protein | 8g fat | 0g carbohydrates
- Pulled beef — ~210 kcal | 25g protein | 12g fat | 0g carbohydrates
- Ribeye — ~270 kcal | 24g protein | 19g fat | 0g carbohydrates
Pork
- Spare ribs (without sauce) — ~240 kcal | 22g protein | 17g fat | 0g carbohydrates
- Pulled pork — ~215 kcal | 24g protein | 13g fat | 0g carbohydrates
- Pork tenderloin — ~145 kcal | 26g protein | 4g fat | 0g carbohydrates
- Pork belly — ~380 kcal | 18g protein | 34g fat | 0g carbohydrates
Chicken
- Chicken breast (skinless) — ~165 kcal | 31g protein | 4g fat | 0g carbohydrates
- Chicken thigh (with skin) — ~210 kcal | 26g protein | 12g fat | 0g carbohydrates
- Chicken wings — ~290 kcal | 27g protein | 20g fat | 0g carbohydrates
Lamb
- Lamb chops — ~250 kcal | 25g protein | 17g fat | 0g carbohydrates
- Lamb shoulder (cooked) — ~235 kcal | 24g protein | 15g fat | 0g carbohydrates
Fish
- Salmon — ~185 kcal | 25g protein | 9g fat | 0g carbohydrates
- Mackerel — ~205 kcal | 22g protein | 13g fat | 0g carbohydrates
What does a dry rub do to your macros?
A standard dosage of 10–15g dry rub per serving of meat adds:
- Calories: 5–20 kcal (negligible)
- Carbohydrates: 1–4g (mainly from brown sugar in the rub)
- Sodium: 300–600mg (depending on the salt content of the rub)
- Proteins and fats: almost 0
Want to minimize carbohydrates? Use a sugar-free rub or adjust the amount of sugar. Read more in our article on BBQ rub for diabetics.
BBQ for athletes — the best choices
For a high protein-to-fat ratio (ideal for strength training), these are the best choices from the grill:
- 🥇 Skinless chicken breast — highest protein/kcal ratio
- 🥈 Pork tenderloin — lean, high in protein
- 🥉 Brisket flat — lean beef with lots of protein
Also read our guide BBQ for athletes — high protein recipes for complete meal ideas.
Effect of preparation on calories
Meat loses 20–30% of its weight during cooking due to moisture loss. This means that the calorie density per 100g of cooked meat is higher than per 100g of raw meat. The values above are per 100g of cooked meat.