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

1 steak (243 g): 403 kcal, 47.1 g protein, 0 g carbohydrate and 22.4 g fat.

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Nutrition Facts

Serving size1 steak (243 g)

Amount per serving

Calories400

% Daily Value*

Total Fat 22g	29%
Saturated Fat 8g	42%
Trans Fat 1g
Cholesterol 160mg	53%
Sodium 180mg	8%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 47g	94%
Vitamin D —
Calcium 10mg	0%
Iron 6.4mg	35%
Potassium 790mg	15%

* 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 (243 g) gives you

High in Protein (94% DV), Iron (35% DV), Phosphorus (38% DV), Zinc (165% DV), Copper (31% DV), Selenium (139% DV), Thiamin (B1) (28% DV), Riboflavin (B2) (48% DV), Niacin (B3) (53% DV), Pantothenic acid (B5) (48% DV), Vitamin B6 (51% DV), Vitamin B12 (530% DV), Choline (45% 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

48% protein · 0% carbohydrate · 52% fat

Protein: 47 g 48%
Carbs: 0 g 0%
Fat: 22 g 52%

Compared with other foods

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

Calories: less than 54% of foods
Protein: more than 71% of foods
Total fat: less than 35% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 49% of foods

All nutrients (56)

Amounts for 1 steak (243 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	403 kcal	166 kcal
Protein	47.1 g	19.4 g	94%
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	173 g	71.2 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	22.4 g	9.22 g	29%
Saturated fat	8.42 g	3.46 g	42%
Trans fat	0.814 g	0.335 g
Monounsaturated fat	8.79 g	3.62 g
Polyunsaturated fat	1.21 g	0.498 g
Omega-3 ALA	0.046 g	0.019 g
Cholesterol	160 mg	66 mg	53%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	14.6 mg	6 mg	1%
Iron	6.37 mg	2.62 mg	35%
Magnesium	55.9 mg	23 mg	13%
Phosphorus	481 mg	198 mg	38%
Potassium	787 mg	324 mg	17%
Sodium	182 mg	75 mg	8%
Zinc	18.2 mg	7.47 mg	165%
Copper	0.282 mg	0.116 mg	31%
Manganese	0.041 mg	0.017 mg	2%
Selenium	76.5 mcg	31.5 mcg	139%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin E	0.389 mg	0.16 mg	3%
Vitamin K	1.46 mcg	0.6 mcg	1%
Thiamin (B1)	0.34 mg	0.14 mg	28%
Riboflavin (B2)	0.627 mg	0.258 mg	48%
Niacin (B3)	8.51 mg	3.5 mg	53%
Pantothenic acid (B5)	2.41 mg	0.99 mg	48%
Vitamin B6	0.87 mg	0.358 mg	51%
Folate	7.29 mcg	3 mcg	2%
Vitamin B12	12.7 mcg	5.23 mcg	530%
Choline	250 mg	103 mg	45%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.309 g	0.127 g
Threonine	1.88 g	0.774 g
Isoleucine	2.14 g	0.882 g
Leucine	3.75 g	1.54 g
Lysine	3.98 g	1.64 g
Methionine	1.23 g	0.505 g
Cystine	0.608 g	0.25 g
Phenylalanine	1.86 g	0.766 g
Tyrosine	1.5 g	0.618 g
Valine	2.34 g	0.962 g
Arginine	3.04 g	1.25 g
Histidine	1.5 g	0.619 g
Alanine	2.86 g	1.18 g
Aspartic acid	4.29 g	1.76 g
Glutamic acid	7.07 g	2.91 g
Glycine	2.87 g	1.18 g
Proline	2.25 g	0.924 g
Serine	1.85 g	0.763 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 173359(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.