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

1 steak (235 g): 465 kcal, 68.3 g protein, 0 g carbohydrate and 21.4 g fat.

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Nutrition Facts

Serving size1 steak (235 g)

Amount per serving

Calories470

% Daily Value*

Total Fat 21g	27%
Saturated Fat 8g	40%
Trans Fat 1g
Cholesterol 190mg	63%
Sodium 125mg	6%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 68g	137%
Vitamin D 0.2mcg	0%
Calcium 30mg	2%
Iron 6.1mg	35%
Potassium 700mg	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 (235 g) gives you

High in Protein (137% DV), Iron (34% DV), Phosphorus (43% DV), Zinc (101% DV), Selenium (118% DV), Riboflavin (B2) (40% DV), Niacin (B3) (108% DV), Vitamin B6 (99% DV), Vitamin B12 (192% DV), Choline (29% 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

59% protein · 0% carbohydrate · 41% fat

Protein: 68 g 59%
Carbs: 0 g 0%
Fat: 21 g 41%

Compared with other foods

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

Calories: less than 46% of foods
Protein: more than 94% of foods
Total fat: less than 36% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 64% of foods

All nutrients (59)

Amounts for 1 steak (235 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	465 kcal	198 kcal
Protein	68.3 g	29.1 g	137%
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	145 g	61.5 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	21.4 g	9.11 g	27%
Saturated fat	8.07 g	3.44 g	40%
Trans fat	1.06 g	0.453 g
Monounsaturated fat	9.35 g	3.98 g
Polyunsaturated fat	1.18 g	0.504 g
Omega-3 ALA	0.028 g	0.012 g
Omega-3 EPA	0.007 g	0.003 g
Omega-3 DHA	0 g	0 g
Cholesterol	188 mg	80 mg	63%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	30.6 mg	13 mg	2%
Iron	6.09 mg	2.59 mg	34%
Magnesium	54 mg	23 mg	13%
Phosphorus	538 mg	229 mg	43%
Potassium	703 mg	299 mg	15%
Sodium	127 mg	54 mg	6%
Zinc	11.1 mg	4.71 mg	101%
Copper	0.174 mg	0.074 mg	19%
Manganese	0.009 mg	0.004 mg	0%
Selenium	65.1 mcg	27.7 mcg	118%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	4.7 mcg	2 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.235 mcg	0.1 mcg	1%
Vitamin E	0.517 mg	0.22 mg	3%
Vitamin K	3.76 mcg	1.6 mcg	3%
Thiamin (B1)	0.146 mg	0.062 mg	12%
Riboflavin (B2)	0.519 mg	0.221 mg	40%
Niacin (B3)	17.2 mg	7.32 mg	108%
Pantothenic acid (B5)	0.818 mg	0.348 mg	16%
Vitamin B6	1.69 mg	0.719 mg	99%
Folate	16.4 mcg	7 mcg	4%
Vitamin B12	4.61 mcg	1.96 mcg	192%
Choline	160 mg	68 mg	29%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.837 g	0.356 g
Threonine	3.51 g	1.49 g
Isoleucine	3.48 g	1.48 g
Leucine	6.42 g	2.73 g
Lysine	7.18 g	3.06 g
Methionine	1.98 g	0.844 g
Cystine	0.75 g	0.319 g
Phenylalanine	2.98 g	1.27 g
Tyrosine	2.79 g	1.19 g
Valine	3.68 g	1.57 g
Arginine	5.01 g	2.13 g
Histidine	2.77 g	1.18 g
Alanine	4.46 g	1.9 g
Aspartic acid	7.21 g	3.07 g
Glutamic acid	12.2 g	5.18 g
Glycine	3.22 g	1.37 g
Proline	3.13 g	1.33 g
Serine	3.03 g	1.29 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 173071(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.