Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw
1 steak (267 g): 435 kcal, 59.9 g protein, 0 g carbohydrate and 21.8 g fat.
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Nutrition Facts
Serving size1 steak (267 g)
Amount per serving
Calories440
% Daily Value*
| Total Fat 22g | 28% |
|---|---|
| Saturated Fat 9g | 46% |
| Trans Fat 1.5g | |
| Cholesterol 165mg | 54% |
| Sodium 120mg | 5% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 60g | 120% |
| Vitamin D 0.3mcg | 0% |
| Calcium 40mg | 4% |
| Iron 4.9mg | 25% |
| Potassium 730mg | 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 (267 g) gives you
High in Protein (120% DV), Iron (27% DV), Phosphorus (43% DV), Zinc (87% DV), Selenium (101% DV), Riboflavin (B2) (42% DV), Niacin (B3) (109% DV), Pantothenic acid (B5) (20% DV), Vitamin B6 (88% DV), Vitamin B12 (194% DV), Choline (28% DV)
Low in added sugars, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
55% protein · 0% carbohydrate · 45% fat
- Protein
- 60 g 55%
- Carbs
- 0 g 0%
- Fat
- 22 g 45%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 54% of foods
- Protein: more than 80% of foods
- Total fat: less than 38% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 69% of foods
All nutrients (59)
Amounts for 1 steak (267 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 435 kcal | 163 kcal | |
| Protein | 59.9 g | 22.4 g | 120% |
| 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 | 184 g | 68.8 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 21.8 g | 8.17 g | 28% |
| Saturated fat | 9.29 g | 3.48 g | 46% |
| Trans fat | 1.26 g | 0.473 g | |
| Monounsaturated fat | 10.5 g | 3.94 g | |
| Polyunsaturated fat | 1.28 g | 0.48 g | |
| Omega-3 ALA | 0.037 g | 0.014 g | |
| Omega-3 EPA | 0.005 g | 0.002 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 163 mg | 61 mg | 54% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 40 mg | 15 mg | 3% |
| Iron | 4.89 mg | 1.83 mg | 27% |
| Magnesium | 29.4 mg | 11 mg | 7% |
| Phosphorus | 534 mg | 200 mg | 43% |
| Potassium | 729 mg | 273 mg | 16% |
| Sodium | 120 mg | 45 mg | 5% |
| Zinc | 9.53 mg | 3.57 mg | 87% |
| Copper | 0.115 mg | 0.043 mg | 13% |
| Manganese | 0.005 mg | 0.002 mg | 0% |
| Selenium | 55.5 mcg | 20.8 mcg | 101% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 10.7 mcg | 4 mcg | 1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.267 mcg | 0.1 mcg | 1% |
| Vitamin E | 0.587 mg | 0.22 mg | 4% |
| Vitamin K | 4 mcg | 1.5 mcg | 3% |
| Thiamin (B1) | 0.147 mg | 0.055 mg | 12% |
| Riboflavin (B2) | 0.542 mg | 0.203 mg | 42% |
| Niacin (B3) | 17.4 mg | 6.51 mg | 109% |
| Pantothenic acid (B5) | 0.996 mg | 0.373 mg | 20% |
| Vitamin B6 | 1.5 mg | 0.563 mg | 88% |
| Folate | 10.7 mcg | 4 mcg | 3% |
| Vitamin B12 | 4.65 mcg | 1.74 mcg | 194% |
| Choline | 155 mg | 58 mg | 28% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.67 g | 0.251 g | |
| Threonine | 2.82 g | 1.06 g | |
| Isoleucine | 2.79 g | 1.04 g | |
| Leucine | 5.16 g | 1.93 g | |
| Lysine | 5.74 g | 2.15 g | |
| Methionine | 1.62 g | 0.607 g | |
| Cystine | 0.609 g | 0.228 g | |
| Phenylalanine | 2.4 g | 0.9 g | |
| Tyrosine | 2.23 g | 0.836 g | |
| Valine | 2.99 g | 1.12 g | |
| Arginine | 4.08 g | 1.53 g | |
| Histidine | 2.25 g | 0.841 g | |
| Alanine | 3.71 g | 1.39 g | |
| Aspartic acid | 5.83 g | 2.19 g | |
| Glutamic acid | 9.79 g | 3.67 g | |
| Glycine | 2.95 g | 1.1 g | |
| Proline | 2.69 g | 1.01 g | |
| Serine | 2.46 g | 0.923 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
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Sources
- USDA FoodData Central record 171750(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.