Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
1 steak (174 g): 491 kcal, 48.2 g protein, 0 g carbohydrate and 33.1 g fat.
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Nutrition Facts
Serving size1 steak (174 g)
Amount per serving
Calories490
% Daily Value*
| Total Fat 33g | 42% |
|---|---|
| Saturated Fat 12g | 58% |
| Trans Fat 1.5g | |
| Cholesterol 175mg | 59% |
| Sodium 125mg | 5% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 48g | 96% |
| Vitamin D 0.3mcg | 0% |
| Calcium 10mg | 0% |
| Iron 9.1mg | 50% |
| Potassium 490mg | 10% |
* 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 (174 g) gives you
High in Protein (96% DV), Iron (50% DV), Phosphorus (26% DV), Zinc (113% DV), Copper (41% DV), Selenium (113% DV), Riboflavin (B2) (114% DV), Niacin (B3) (57% DV), Pantothenic acid (B5) (47% DV), Vitamin B6 (47% DV), Vitamin B12 (574% DV), Choline (25% 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
39% protein · 0% carbohydrate · 61% fat
- Protein
- 48 g 39%
- Carbs
- 0 g 0%
- Fat
- 33 g 61%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 30% of foods
- Protein: more than 92% of foods
- Total fat: less than 16% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 51% of foods
All nutrients (59)
Amounts for 1 steak (174 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 491 kcal | 282 kcal | |
| Protein | 48.2 g | 27.7 g | 96% |
| 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 | 91 g | 52.3 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 33.1 g | 19 g | 42% |
| Saturated fat | 11.6 g | 6.67 g | 58% |
| Trans fat | 1.43 g | 0.819 g | |
| Monounsaturated fat | 13 g | 7.44 g | |
| Polyunsaturated fat | 1.88 g | 1.08 g | |
| Omega-3 ALA | 0.04 g | 0.023 g | |
| Omega-3 EPA | 0.01 g | 0.006 g | |
| Omega-3 DHA | 0.002 g | 0.001 g | |
| Cholesterol | 177 mg | 102 mg | 59% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 12.2 mg | 7 mg | 1% |
| Iron | 9.07 mg | 5.21 mg | 50% |
| Magnesium | 43.5 mg | 25 mg | 10% |
| Phosphorus | 327 mg | 188 mg | 26% |
| Potassium | 494 mg | 284 mg | 11% |
| Sodium | 124 mg | 71 mg | 5% |
| Zinc | 12.5 mg | 7.17 mg | 113% |
| Copper | 0.367 mg | 0.211 mg | 41% |
| Manganese | 0.365 mg | 0.21 mg | 16% |
| Selenium | 62.1 mcg | 35.7 mcg | 113% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 3.48 mcg | 2 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.348 mcg | 0.2 mcg | 2% |
| Vitamin E | 0.157 mg | 0.09 mg | 1% |
| Vitamin K | 2.78 mcg | 1.6 mcg | 2% |
| Thiamin (B1) | 0.217 mg | 0.125 mg | 18% |
| Riboflavin (B2) | 1.48 mg | 0.853 mg | 114% |
| Niacin (B3) | 9.04 mg | 5.2 mg | 57% |
| Pantothenic acid (B5) | 2.37 mg | 1.36 mg | 47% |
| Vitamin B6 | 0.797 mg | 0.458 mg | 47% |
| Folate | 12.2 mcg | 7 mcg | 3% |
| Vitamin B12 | 13.8 mcg | 7.92 mcg | 574% |
| Choline | 137 mg | 78.9 mg | 25% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.59 g | 0.339 g | |
| Threonine | 2.47 g | 1.42 g | |
| Isoleucine | 2.46 g | 1.41 g | |
| Leucine | 4.53 g | 2.6 g | |
| Lysine | 5.06 g | 2.91 g | |
| Methionine | 1.4 g | 0.804 g | |
| Cystine | 0.529 g | 0.304 g | |
| Phenylalanine | 2.1 g | 1.21 g | |
| Tyrosine | 1.97 g | 1.13 g | |
| Valine | 2.59 g | 1.49 g | |
| Arginine | 3.53 g | 2.03 g | |
| Histidine | 1.95 g | 1.12 g | |
| Alanine | 3.14 g | 1.81 g | |
| Aspartic acid | 5.08 g | 2.92 g | |
| Glutamic acid | 8.59 g | 4.93 g | |
| Glycine | 2.27 g | 1.3 g | |
| Proline | 2.21 g | 1.27 g | |
| Serine | 2.14 g | 1.23 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
Similar foods
- Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw
- Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
- Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw
- Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
- Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, raw
- Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw
- Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
- Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw
- Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
- Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw
Sources
- USDA FoodData Central record 172140(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.