Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, raw

1 steak (233 g): 326 kcal, 49.2 g protein, 0 g carbohydrate and 12.8 g fat.

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Nutrition Facts

Serving size1 steak (233 g)

Amount per serving

Calories330

% Daily Value*

Total Fat 13g	16%
Saturated Fat 4g	21%
Trans Fat 0g
Cholesterol 135mg	45%
Sodium 135mg	6%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 49g	98%
Vitamin D —
Calcium 10mg	0%
Iron 6.2mg	35%
Potassium 860mg	20%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 steak (233 g) gives you

High in Protein (98% DV), Iron (34% DV), Phosphorus (41% DV), Zinc (127% DV), Copper (28% DV), Selenium (136% DV), Riboflavin (B2) (45% DV), Niacin (B3) (77% DV), Pantothenic acid (B5) (40% DV), Vitamin B6 (85% DV), Vitamin B12 (454% DV), Choline (37% DV)

Low in added sugars

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

63% protein · 0% carbohydrate · 37% fat

Protein: 49 g 63%
Carbs: 0 g 0%
Fat: 13 g 37%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 61% of foods
Protein: more than 76% of foods
Total fat: less than 48% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 61% of foods

All nutrients (56)

Amounts for 1 steak (233 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	326 kcal	140 kcal
Protein	49.2 g	21.1 g	98%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Total sugars	0 g	0 g
Added sugars	0 g	0 g	0%
Water	169 g	72.5 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	12.8 g	5.51 g	16%
Saturated fat	4.17 g	1.79 g	21%
Trans fat	0.438 g	0.188 g
Monounsaturated fat	4.5 g	1.93 g
Polyunsaturated fat	0.795 g	0.341 g
Omega-3 ALA	0.026 g	0.011 g
Cholesterol	135 mg	58 mg	45%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	9.32 mg	4 mg	1%
Iron	6.15 mg	2.64 mg	34%
Magnesium	58.3 mg	25 mg	14%
Phosphorus	515 mg	221 mg	41%
Potassium	862 mg	370 mg	18%
Sodium	135 mg	58 mg	6%
Zinc	14 mg	5.99 mg	127%
Copper	0.249 mg	0.107 mg	28%
Manganese	0.047 mg	0.02 mg	2%
Selenium	74.6 mcg	32 mcg	136%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin E	0.419 mg	0.18 mg	3%
Vitamin K	0.466 mcg	0.2 mcg	0%
Thiamin (B1)	0.217 mg	0.093 mg	18%
Riboflavin (B2)	0.589 mg	0.253 mg	45%
Niacin (B3)	12.4 mg	5.32 mg	77%
Pantothenic acid (B5)	2.01 mg	0.861 mg	40%
Vitamin B6	1.45 mg	0.622 mg	85%
Folate	16.3 mcg	7 mcg	4%
Vitamin B12	10.9 mcg	4.68 mcg	454%
Choline	202 mg	86.9 mg	37%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.324 g	0.139 g
Threonine	1.97 g	0.844 g
Isoleucine	2.24 g	0.961 g
Leucine	3.92 g	1.68 g
Lysine	4.16 g	1.79 g
Methionine	1.28 g	0.55 g
Cystine	0.636 g	0.273 g
Phenylalanine	1.95 g	0.835 g
Tyrosine	1.57 g	0.673 g
Valine	2.44 g	1.05 g
Arginine	3.18 g	1.37 g
Histidine	1.57 g	0.674 g
Alanine	2.99 g	1.28 g
Aspartic acid	4.49 g	1.93 g
Glutamic acid	7.39 g	3.17 g
Glycine	3 g	1.29 g
Proline	2.35 g	1.01 g
Serine	1.94 g	0.832 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 172123(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.