Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
1 steak (254 g): 622 kcal, 74.6 g protein, 0 g carbohydrate and 36.1 g fat.
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Nutrition Facts
Serving size1 steak (254 g)
Amount per serving
Calories620
% Daily Value*
| Total Fat 36g | 46% |
|---|---|
| Saturated Fat 13g | 64% |
| Trans Fat 1.5g | |
| Cholesterol 235mg | 78% |
| Sodium 160mg | 7% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 75g | 149% |
| Vitamin D 0.3mcg | 0% |
| Calcium 20mg | 0% |
| Iron 6.2mg | 35% |
| Potassium 760mg | 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 (254 g) gives you
High in Protein (149% DV), Iron (34% DV), Phosphorus (34% DV), Zinc (186% DV), Copper (30% DV), Selenium (154% DV), Riboflavin (B2) (68% DV), Niacin (B3) (101% DV), Pantothenic acid (B5) (35% DV), Vitamin B6 (72% DV), Vitamin B12 (308% DV), Choline (28% 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
- 75 g 48%
- Carbs
- 0 g 0%
- Fat
- 36 g 52%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 36% of foods
- Protein: more than 95% of foods
- Total fat: less than 24% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 57% of foods
All nutrients (59)
Amounts for 1 steak (254 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 622 kcal | 245 kcal | |
| Protein | 74.6 g | 29.4 g | 149% |
| 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 | 142 g | 56.1 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 36.1 g | 14.2 g | 46% |
| Saturated fat | 12.8 g | 5.06 g | 64% |
| Trans fat | 1.67 g | 0.657 g | |
| Monounsaturated fat | 15.9 g | 6.28 g | |
| Polyunsaturated fat | 1.56 g | 0.616 g | |
| Omega-3 ALA | 0.028 g | 0.011 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 234 mg | 92 mg | 78% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 17.8 mg | 7 mg | 1% |
| Iron | 6.2 mg | 2.44 mg | 34% |
| Magnesium | 58.4 mg | 23 mg | 14% |
| Phosphorus | 427 mg | 168 mg | 34% |
| Potassium | 757 mg | 298 mg | 16% |
| Sodium | 160 mg | 63 mg | 7% |
| Zinc | 20.5 mg | 8.06 mg | 186% |
| Copper | 0.274 mg | 0.108 mg | 30% |
| Manganese | 0.274 mg | 0.108 mg | 12% |
| Selenium | 84.6 mcg | 33.3 mcg | 154% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 17.8 mcg | 7 mcg | 2% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.254 mcg | 0.1 mcg | 1% |
| Vitamin E | 0.254 mg | 0.1 mg | 2% |
| Vitamin K | 4.06 mcg | 1.6 mcg | 3% |
| Thiamin (B1) | 0.211 mg | 0.083 mg | 18% |
| Riboflavin (B2) | 0.884 mg | 0.348 mg | 68% |
| Niacin (B3) | 16.1 mg | 6.34 mg | 101% |
| Pantothenic acid (B5) | 1.73 mg | 0.683 mg | 35% |
| Vitamin B6 | 1.23 mg | 0.483 mg | 72% |
| Folate | 17.8 mcg | 7 mcg | 4% |
| Vitamin B12 | 7.39 mcg | 2.91 mcg | 308% |
| Choline | 153 mg | 60.3 mg | 28% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.836 g | 0.329 g | |
| Threonine | 3.52 g | 1.38 g | |
| Isoleucine | 3.47 g | 1.37 g | |
| Leucine | 6.43 g | 2.53 g | |
| Lysine | 7.15 g | 2.81 g | |
| Methionine | 2.02 g | 0.794 g | |
| Cystine | 0.759 g | 0.299 g | |
| Phenylalanine | 2.99 g | 1.18 g | |
| Tyrosine | 2.78 g | 1.09 g | |
| Valine | 3.73 g | 1.47 g | |
| Arginine | 5.08 g | 2 g | |
| Histidine | 2.8 g | 1.1 g | |
| Alanine | 4.62 g | 1.82 g | |
| Aspartic acid | 7.27 g | 2.86 g | |
| Glutamic acid | 12.2 g | 4.8 g | |
| Glycine | 3.67 g | 1.45 g | |
| Proline | 3.35 g | 1.32 g | |
| Serine | 3.07 g | 1.21 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 173395(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.