Pot Roast Calories and Macros — Nutrition Facts per 3 oz (85g)

A serving of pot roast — 3 oz (85g) — comes to 213 calories, with 24.1g of protein, 0g of carbs, and 13.1g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Pot Roast nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

This is the meat only — the potatoes, carrots, and gravy served alongside are logged separately.

How does pot roast fit your goals?

With 24.1g of protein per 3 oz (85g), pot roast is a workhorse for anyone tracking macros for weight loss or muscle gain. Protein is the most satiating macro and the hardest to over-eat by accident, which is why high-protein foods anchor most successful cutting and recomposition plans. A single serving covers roughly 16% of a 150g daily protein target — the kind of number that adds up quickly when you build meals around it.

Diet-wise, pot roast fits keto, low-carb, and high-protein eating patterns.

Micronutrients worth noting

Beyond the macros, pot roast pulls real weight on iron (14% DV) per 3 oz (85g) — the kind of micronutrient density that calorie counts alone don't show.

How pot roast compares to other meals & dishes

The fastest way to log pot roast

You could search a food database for "pot roast", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies pot roast, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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