Beef and rice serving size, cups to grams and 30 g of protein
Here a serving of beef and rice is counted as 1 cup, which USDA weighs at 6.9 oz (196 g), with 286 calories and 14.2 g protein. 100 g (3.5 oz) is about 1/2 cup. For 30 g of protein you need 14.6 oz (413 g), about 2 1/8 cups, with 602 calories.
Serving sizes of beef and rice
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 6.9 oz (196 g) | 286 calories | 14.2 g | 33.8 g | 9.8 g |
| 1 oz | 1 oz (28 g) | 41 calories | 2.1 g | 4.9 g | 1.4 g |
| 100 g | 3.5 oz (100 g) | 146 calories | 7.3 g | 17.2 g | 5 g |
Cups to grams
USDA weighs 1 cup of beef and rice at 196 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 6.9 oz (196 g) | 286 calories |
| 3/4 cup | 5.2 oz (147 g) | 215 calories |
| 2/3 cup | 4.6 oz (131 g) | 191 calories |
| 1/2 cup | 3.5 oz (98 g) | 143 calories |
| 1/3 cup | 2.3 oz (65 g) | 95 calories |
| 1/4 cup | 1.7 oz (49 g) | 72 calories |
| 1 tbsp | 12.2 g | 18 calories |
| 1 tsp | 4.1 g | 6 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.3 tbsp | 41 calories |
| 100 g (3.5 oz) | 1/2 cup | 146 calories |
| 1 lb (454 g) | 2 1/3 cups | 662 calories |
What 3.5 oz (100 g) of beef and rice looks like
3.5 oz (100 g) of beef and rice is 3.5 oz, or about 1/2 cup. It has 146 calories, 7.3 g protein, 17.2 g carbs and 5 g fat.
How much beef and rice for 30 g of protein
There is 7.3 g of protein in 3.5 oz (100 g) of beef and rice. 30 g of protein takes 14.6 oz (413 g), about 2 1/8 cups, which comes with 602 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 9.7 oz (275 g) | 1 1/3 cups | 402 calories |
| 30 g | 14.6 oz (413 g) | 2 1/8 cups | 602 calories |
| 40 g | 19.4 oz (550 g) | 2 3/4 cups | 803 calories |
| 50 g | 24.3 oz (688 g) | 3 1/2 cups | 1004 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Beef and rice (no sauce): Beef and rice, no sauce, FDC ID 2706489 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.