Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
1 steak (236 g): 430 kcal, 64.9 g protein, 0 g carbohydrate and 16.8 g fat.
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Nutrition Facts
Serving size1 steak (236 g)
Amount per serving
Calories430
% Daily Value*
| Total Fat 17g | 21% |
|---|---|
| Saturated Fat 6g | 30% |
| Trans Fat 0g | |
| Cholesterol 180mg | 61% |
| Sodium 135mg | 6% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 65g | 130% |
| Vitamin D — | |
| Calcium 10mg | 0% |
| Iron 7.1mg | 40% |
| Potassium 860mg | 20% |
* 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 (236 g) gives you
High in Protein (130% DV), Iron (39% DV), Phosphorus (44% DV), Zinc (109% DV), Copper (30% DV), Selenium (187% DV), Riboflavin (B2) (38% DV), Niacin (B3) (111% DV), Pantothenic acid (B5) (37% DV), Vitamin B6 (93% DV), Vitamin B12 (396% DV), Choline (40% 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
63% protein · 0% carbohydrate · 37% fat
- Protein
- 65 g 63%
- Carbs
- 0 g 0%
- Fat
- 17 g 37%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 50% of foods
- Protein: more than 91% of foods
- Total fat: less than 42% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 61% of foods
All nutrients (56)
Amounts for 1 steak (236 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 430 kcal | 182 kcal | |
| Protein | 64.9 g | 27.5 g | 130% |
| 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 | 152 g | 64.3 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 16.8 g | 7.1 g | 21% |
| Saturated fat | 6 g | 2.54 g | 30% |
| Trans fat | 0.498 g | 0.211 g | |
| Monounsaturated fat | 7.49 g | 3.17 g | |
| Polyunsaturated fat | 0.758 g | 0.321 g | |
| Omega-3 ALA | 0.014 g | 0.006 g | |
| Cholesterol | 182 mg | 77 mg | 61% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 11.8 mg | 5 mg | 1% |
| Iron | 7.06 mg | 2.99 mg | 39% |
| Magnesium | 59 mg | 25 mg | 14% |
| Phosphorus | 550 mg | 233 mg | 44% |
| Potassium | 857 mg | 363 mg | 18% |
| Sodium | 137 mg | 58 mg | 6% |
| Zinc | 12 mg | 5.1 mg | 109% |
| Copper | 0.271 mg | 0.115 mg | 30% |
| Manganese | 0.047 mg | 0.02 mg | 2% |
| Selenium | 103 mcg | 43.6 mcg | 187% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.236 mg | 0.1 mg | 2% |
| Vitamin K | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 0.156 mg | 0.066 mg | 13% |
| Riboflavin (B2) | 0.5 mg | 0.212 mg | 38% |
| Niacin (B3) | 17.8 mg | 7.56 mg | 111% |
| Pantothenic acid (B5) | 1.87 mg | 0.792 mg | 37% |
| Vitamin B6 | 1.59 mg | 0.673 mg | 93% |
| Folate | 16.5 mcg | 7 mcg | 4% |
| Vitamin B12 | 9.51 mcg | 4.03 mcg | 396% |
| Choline | 219 mg | 92.9 mg | 40% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.427 g | 0.181 g | |
| Threonine | 2.6 g | 1.1 g | |
| Isoleucine | 2.95 g | 1.25 g | |
| Leucine | 5.17 g | 2.19 g | |
| Lysine | 5.49 g | 2.33 g | |
| Methionine | 1.69 g | 0.717 g | |
| Cystine | 0.838 g | 0.355 g | |
| Phenylalanine | 2.57 g | 1.09 g | |
| Tyrosine | 2.07 g | 0.877 g | |
| Valine | 3.22 g | 1.36 g | |
| Arginine | 4.2 g | 1.78 g | |
| Histidine | 2.07 g | 0.878 g | |
| Alanine | 3.95 g | 1.67 g | |
| Aspartic acid | 5.92 g | 2.51 g | |
| Glutamic acid | 9.75 g | 4.13 g | |
| Glycine | 3.96 g | 1.68 g | |
| Proline | 3.1 g | 1.31 g | |
| Serine | 2.56 g | 1.08 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 172135(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.