Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, raw
1 steak (324 g): 418 kcal, 71.8 g protein, 0 g carbohydrate and 12.4 g fat.
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Nutrition Facts
Serving size1 steak (324 g)
Amount per serving
Calories420
% Daily Value*
| Total Fat 12g | 16% |
|---|---|
| Saturated Fat 4.5g | 23% |
| Trans Fat 0g | |
| Cholesterol 200mg | 66% |
| Sodium 200mg | 9% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 72g | 144% |
| Vitamin D — | |
| Calcium 20mg | 0% |
| Iron 9.4mg | 50% |
| Potassium 1170mg | 25% |
* 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 (324 g) gives you
High in Protein (144% DV), Iron (52% DV), Phosphorus (56% DV), Potassium (25% DV), Zinc (127% DV), Copper (48% DV), Selenium (178% DV), Thiamin (B1) (24% DV), Riboflavin (B2) (60% DV), Niacin (B3) (129% DV), Pantothenic acid (B5) (50% DV), Vitamin B6 (138% DV), Vitamin B12 (487% DV), Choline (54% 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
72% protein · 0% carbohydrate · 28% fat
- Protein
- 72 g 72%
- Carbs
- 0 g 0%
- Fat
- 12 g 28%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 64% of foods
- Protein: more than 80% of foods
- Total fat: less than 55% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 58% of foods
All nutrients (56)
Amounts for 1 steak (324 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 418 kcal | 129 kcal | |
| Protein | 71.8 g | 22.1 g | 144% |
| 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 | 237 g | 73.3 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 12.4 g | 3.83 g | 16% |
| Saturated fat | 4.54 g | 1.4 g | 23% |
| Trans fat | 0.441 g | 0.136 g | |
| Monounsaturated fat | 5.28 g | 1.63 g | |
| Polyunsaturated fat | 1 g | 0.309 g | |
| Omega-3 ALA | 0.026 g | 0.008 g | |
| Cholesterol | 198 mg | 61 mg | 66% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 16.2 mg | 5 mg | 1% |
| Iron | 9.43 mg | 2.91 mg | 52% |
| Magnesium | 77.8 mg | 24 mg | 19% |
| Phosphorus | 703 mg | 217 mg | 56% |
| Potassium | 1166 mg | 360 mg | 25% |
| Sodium | 201 mg | 62 mg | 9% |
| Zinc | 14 mg | 4.31 mg | 127% |
| Copper | 0.428 mg | 0.132 mg | 48% |
| Manganese | 0.065 mg | 0.02 mg | 3% |
| Selenium | 98.2 mcg | 30.3 mcg | 178% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.227 mg | 0.07 mg | 2% |
| Vitamin K | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 0.288 mg | 0.089 mg | 24% |
| Riboflavin (B2) | 0.781 mg | 0.241 mg | 60% |
| Niacin (B3) | 20.6 mg | 6.36 mg | 129% |
| Pantothenic acid (B5) | 2.49 mg | 0.768 mg | 50% |
| Vitamin B6 | 2.35 mg | 0.724 mg | 138% |
| Folate | 19.4 mcg | 6 mcg | 5% |
| Vitamin B12 | 11.7 mcg | 3.61 mcg | 487% |
| Choline | 296 mg | 91.3 mg | 54% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.473 g | 0.146 g | |
| Threonine | 2.87 g | 0.885 g | |
| Isoleucine | 3.27 g | 1.01 g | |
| Leucine | 5.71 g | 1.76 g | |
| Lysine | 6.07 g | 1.87 g | |
| Methionine | 1.87 g | 0.577 g | |
| Cystine | 0.927 g | 0.286 g | |
| Phenylalanine | 2.83 g | 0.875 g | |
| Tyrosine | 2.29 g | 0.706 g | |
| Valine | 3.56 g | 1.1 g | |
| Arginine | 4.64 g | 1.43 g | |
| Histidine | 2.29 g | 0.707 g | |
| Alanine | 4.36 g | 1.35 g | |
| Aspartic acid | 6.54 g | 2.02 g | |
| Glutamic acid | 10.8 g | 3.33 g | |
| Glycine | 4.37 g | 1.35 g | |
| Proline | 3.42 g | 1.06 g | |
| Serine | 2.83 g | 0.872 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 172130(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.