Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
1 steak (173 g): 503 kcal, 46.8 g protein, 0 g carbohydrate and 35.1 g fat.
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Nutrition Facts
Serving size1 steak (173 g)
Amount per serving
Calories500
% Daily Value*
| Total Fat 35g | 45% |
|---|---|
| Saturated Fat 12g | 61% |
| Trans Fat 1.5g | |
| Cholesterol 180mg | 61% |
| Sodium 125mg | 5% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 47g | 94% |
| Vitamin D 0.3mcg | 0% |
| Calcium 10mg | 0% |
| Iron 8.8mg | 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 (173 g) gives you
High in Protein (94% DV), Iron (49% DV), Phosphorus (26% DV), Zinc (112% DV), Copper (40% DV), Selenium (113% DV), Riboflavin (B2) (113% DV), Niacin (B3) (53% DV), Pantothenic acid (B5) (48% DV), Vitamin B6 (45% DV), Vitamin B12 (590% 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
37% protein · 0% carbohydrate · 63% fat
- Protein
- 47 g 37%
- Carbs
- 0 g 0%
- Fat
- 35 g 63%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 28% of foods
- Protein: more than 90% of foods
- Total fat: less than 15% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 51% of foods
All nutrients (59)
Amounts for 1 steak (173 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 503 kcal | 291 kcal | |
| Protein | 46.8 g | 27 g | 94% |
| 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 | 89.3 g | 51.6 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 35.1 g | 20.3 g | 45% |
| Saturated fat | 12.2 g | 7.04 g | 61% |
| Trans fat | 1.51 g | 0.872 g | |
| Monounsaturated fat | 13.8 g | 7.98 g | |
| Polyunsaturated fat | 1.95 g | 1.13 g | |
| Omega-3 ALA | 0.035 g | 0.02 g | |
| Omega-3 EPA | 0.005 g | 0.003 g | |
| Omega-3 DHA | 0.002 g | 0.001 g | |
| Cholesterol | 182 mg | 105 mg | 61% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 12.1 mg | 7 mg | 1% |
| Iron | 8.75 mg | 5.06 mg | 49% |
| Magnesium | 41.5 mg | 24 mg | 10% |
| Phosphorus | 320 mg | 185 mg | 26% |
| Potassium | 495 mg | 286 mg | 11% |
| Sodium | 123 mg | 71 mg | 5% |
| Zinc | 12.3 mg | 7.12 mg | 112% |
| Copper | 0.363 mg | 0.21 mg | 40% |
| Manganese | 0.36 mg | 0.208 mg | 16% |
| Selenium | 62.3 mcg | 36 mcg | 113% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 3.46 mcg | 2 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.346 mcg | 0.2 mcg | 2% |
| Vitamin E | 0.156 mg | 0.09 mg | 1% |
| Vitamin K | 2.77 mcg | 1.6 mcg | 2% |
| Thiamin (B1) | 0.225 mg | 0.13 mg | 19% |
| Riboflavin (B2) | 1.47 mg | 0.848 mg | 113% |
| Niacin (B3) | 8.52 mg | 4.93 mg | 53% |
| Pantothenic acid (B5) | 2.4 mg | 1.39 mg | 48% |
| Vitamin B6 | 0.77 mg | 0.445 mg | 45% |
| Folate | 12.1 mcg | 7 mcg | 3% |
| Vitamin B12 | 14.2 mcg | 8.18 mcg | 590% |
| Choline | 138 mg | 79.9 mg | 25% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.554 g | 0.32 g | |
| Threonine | 2.3 g | 1.33 g | |
| Isoleucine | 2.29 g | 1.32 g | |
| Leucine | 4.19 g | 2.42 g | |
| Lysine | 4.66 g | 2.7 g | |
| Methionine | 1.3 g | 0.75 g | |
| Cystine | 0.486 g | 0.281 g | |
| Phenylalanine | 1.95 g | 1.13 g | |
| Tyrosine | 1.82 g | 1.05 g | |
| Valine | 2.42 g | 1.4 g | |
| Arginine | 3.26 g | 1.89 g | |
| Histidine | 1.79 g | 1.03 g | |
| Alanine | 2.92 g | 1.69 g | |
| Aspartic acid | 4.7 g | 2.72 g | |
| Glutamic acid | 7.97 g | 4.61 g | |
| Glycine | 2.1 g | 1.22 g | |
| Proline | 2.04 g | 1.18 g | |
| Serine | 1.98 g | 1.14 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 173377(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.