Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

1 steak (236 g): 491 kcal, 67.6 g protein, 0 g carbohydrate and 24.4 g fat.

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Nutrition Facts

Serving size1 steak (236 g)

Amount per serving

Calories490

% Daily Value*

Total Fat 24g	31%
Saturated Fat 9g	46%
Trans Fat 1g
Cholesterol 190mg	63%
Sodium 130mg	6%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 68g	135%
Vitamin D 0.2mcg	0%
Calcium 30mg	2%
Iron 6.1mg	35%
Potassium 690mg	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 (236 g) gives you

High in Protein (135% DV), Iron (34% DV), Phosphorus (43% DV), Zinc (100% DV), Selenium (115% DV), Riboflavin (B2) (38% DV), Niacin (B3) (110% DV), Vitamin B6 (99% DV), Vitamin B12 (185% DV), Choline (30% 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

55% protein · 0% carbohydrate · 45% fat

Protein: 68 g 55%
Carbs: 0 g 0%
Fat: 24 g 45%

Compared with other foods

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

Calories: less than 44% of foods
Protein: more than 94% of foods
Total fat: less than 32% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 63% of foods

All nutrients (59)

Amounts for 1 steak (236 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	491 kcal	208 kcal
Protein	67.6 g	28.7 g	135%
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	143 g	60.6 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	24.4 g	10.3 g	31%
Saturated fat	9.24 g	3.92 g	46%
Trans fat	1.19 g	0.504 g
Monounsaturated fat	10.8 g	4.59 g
Polyunsaturated fat	1.29 g	0.545 g
Omega-3 ALA	0.031 g	0.013 g
Omega-3 EPA	0.005 g	0.002 g
Omega-3 DHA	0 g	0 g
Cholesterol	189 mg	80 mg	63%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	30.7 mg	13 mg	2%
Iron	6.09 mg	2.58 mg	34%
Magnesium	51.9 mg	22 mg	12%
Phosphorus	533 mg	226 mg	43%
Potassium	691 mg	293 mg	15%
Sodium	132 mg	56 mg	6%
Zinc	11 mg	4.66 mg	100%
Copper	0.168 mg	0.071 mg	19%
Manganese	0.007 mg	0.003 mg	0%
Selenium	63.5 mcg	26.9 mcg	115%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	2.36 mcg	1 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.236 mcg	0.1 mcg	1%
Vitamin E	0.566 mg	0.24 mg	4%
Vitamin K	3.78 mcg	1.6 mcg	3%
Thiamin (B1)	0.142 mg	0.06 mg	12%
Riboflavin (B2)	0.5 mg	0.212 mg	38%
Niacin (B3)	17.6 mg	7.46 mg	110%
Pantothenic acid (B5)	0.755 mg	0.32 mg	15%
Vitamin B6	1.69 mg	0.714 mg	99%
Folate	16.5 mcg	7 mcg	4%
Vitamin B12	4.44 mcg	1.88 mcg	185%
Choline	163 mg	68.9 mg	30%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.8 g	0.339 g
Threonine	3.32 g	1.41 g
Isoleucine	3.31 g	1.4 g
Leucine	6.06 g	2.57 g
Lysine	6.74 g	2.86 g
Methionine	1.88 g	0.795 g
Cystine	0.703 g	0.298 g
Phenylalanine	2.82 g	1.19 g
Tyrosine	2.63 g	1.12 g
Valine	3.5 g	1.48 g
Arginine	4.72 g	2 g
Histidine	2.59 g	1.1 g
Alanine	4.22 g	1.79 g
Aspartic acid	6.8 g	2.88 g
Glutamic acid	11.5 g	4.88 g
Glycine	3.04 g	1.29 g
Proline	2.95 g	1.25 g
Serine	2.86 g	1.21 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 173069(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.