Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, raw
1 steak (197 g): 282 kcal, 41.2 g protein, 0 g carbohydrate and 11.6 g fat.
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Nutrition Facts
Serving size1 steak (197 g)
Amount per serving
Calories280
% Daily Value*
| Total Fat 12g | 15% |
|---|---|
| Saturated Fat 4.5g | 21% |
| Trans Fat 0g | |
| Cholesterol 115mg | 39% |
| Sodium 105mg | 5% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 41g | 82% |
| Vitamin D — | |
| Calcium 10mg | 0% |
| Iron 3.9mg | 20% |
| Potassium 720mg | 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 (197 g) gives you
High in Protein (82% DV), Iron (21% DV), Phosphorus (34% DV), Zinc (95% DV), Selenium (107% DV), Riboflavin (B2) (28% DV), Niacin (B3) (62% DV), Pantothenic acid (B5) (29% DV), Vitamin B6 (61% DV), Vitamin B12 (369% DV), Choline (30% 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
61% protein · 0% carbohydrate · 39% fat
- Protein
- 41 g 61%
- Carbs
- 0 g 0%
- Fat
- 12 g 39%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 60% of foods
- Protein: more than 76% of foods
- Total fat: less than 46% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 64% of foods
All nutrients (56)
Amounts for 1 steak (197 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 282 kcal | 143 kcal | |
| Protein | 41.2 g | 20.9 g | 82% |
| 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 | 72.5 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 11.6 g | 5.89 g | 15% |
| Saturated fat | 4.26 g | 2.16 g | 21% |
| Trans fat | 0.412 g | 0.209 g | |
| Monounsaturated fat | 4.6 g | 2.34 g | |
| Polyunsaturated fat | 0.615 g | 0.312 g | |
| Omega-3 ALA | 0.022 g | 0.011 g | |
| Cholesterol | 116 mg | 59 mg | 39% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 9.85 mg | 5 mg | 1% |
| Iron | 3.86 mg | 1.96 mg | 21% |
| Magnesium | 47.3 mg | 24 mg | 11% |
| Phosphorus | 424 mg | 215 mg | 34% |
| Potassium | 715 mg | 363 mg | 15% |
| Sodium | 106 mg | 54 mg | 5% |
| Zinc | 10.5 mg | 5.32 mg | 95% |
| Copper | 0.146 mg | 0.074 mg | 16% |
| Manganese | 0.022 mg | 0.011 mg | 1% |
| Selenium | 59.1 mcg | 30 mcg | 107% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.414 mg | 0.21 mg | 3% |
| Vitamin K | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 0.14 mg | 0.071 mg | 12% |
| Riboflavin (B2) | 0.364 mg | 0.185 mg | 28% |
| Niacin (B3) | 9.87 mg | 5.01 mg | 62% |
| Pantothenic acid (B5) | 1.44 mg | 0.733 mg | 29% |
| Vitamin B6 | 1.04 mg | 0.527 mg | 61% |
| Folate | 21.7 mcg | 11 mcg | 5% |
| Vitamin B12 | 8.85 mcg | 4.49 mcg | 369% |
| Choline | 165 mg | 83.6 mg | 30% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.272 g | 0.138 g | |
| Threonine | 1.65 g | 0.836 g | |
| Isoleucine | 1.88 g | 0.952 g | |
| Leucine | 3.28 g | 1.67 g | |
| Lysine | 3.48 g | 1.77 g | |
| Methionine | 1.07 g | 0.545 g | |
| Cystine | 0.532 g | 0.27 g | |
| Phenylalanine | 1.63 g | 0.827 g | |
| Tyrosine | 1.31 g | 0.667 g | |
| Valine | 2.05 g | 1.04 g | |
| Arginine | 2.67 g | 1.35 g | |
| Histidine | 1.32 g | 0.668 g | |
| Alanine | 2.51 g | 1.27 g | |
| Aspartic acid | 3.76 g | 1.91 g | |
| Glutamic acid | 6.19 g | 3.14 g | |
| Glycine | 2.51 g | 1.27 g | |
| Proline | 1.97 g | 0.998 g | |
| Serine | 1.63 g | 0.825 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 173369(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.