Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
1 steak (253 g): 420 kcal, 70.9 g protein, 0 g carbohydrate and 13.1 g fat.
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Nutrition Facts
Serving size1 steak (253 g)
Amount per serving
Calories420
% Daily Value*
| Total Fat 13g | 17% |
|---|---|
| Saturated Fat 4.5g | 22% |
| Trans Fat 0g | |
| Cholesterol 190mg | 63% |
| Sodium 150mg | 7% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 71g | 142% |
| Vitamin D — | |
| Calcium 10mg | 0% |
| Iron 7.9mg | 45% |
| Potassium 930mg | 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 (253 g) gives you
High in Protein (142% DV), Iron (44% DV), Phosphorus (48% DV), Potassium (20% DV), Zinc (131% DV), Copper (36% DV), Selenium (190% DV), Riboflavin (B2) (47% DV), Niacin (B3) (127% DV), Pantothenic acid (B5) (43% DV), Vitamin B6 (98% DV), Vitamin B12 (465% DV), Choline (42% 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
71% protein · 0% carbohydrate · 29% fat
- Protein
- 71 g 71%
- Carbs
- 0 g 0%
- Fat
- 13 g 29%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 54% of foods
- Protein: more than 92% of foods
- Total fat: less than 49% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 59% of foods
All nutrients (56)
Amounts for 1 steak (253 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 420 kcal | 166 kcal | |
| Protein | 70.9 g | 28 g | 142% |
| 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 | 166 g | 65.8 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 13.1 g | 5.17 g | 17% |
| Saturated fat | 4.34 g | 1.72 g | 22% |
| Trans fat | 0.39 g | 0.154 g | |
| Monounsaturated fat | 5.08 g | 2.01 g | |
| Polyunsaturated fat | 0.724 g | 0.286 g | |
| Omega-3 ALA | 0.018 g | 0.007 g | |
| Cholesterol | 190 mg | 75 mg | 63% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 12.7 mg | 5 mg | 1% |
| Iron | 7.89 mg | 3.12 mg | 44% |
| Magnesium | 65.8 mg | 26 mg | 16% |
| Phosphorus | 600 mg | 237 mg | 48% |
| Potassium | 931 mg | 368 mg | 20% |
| Sodium | 152 mg | 60 mg | 7% |
| Zinc | 14.4 mg | 5.68 mg | 131% |
| Copper | 0.321 mg | 0.127 mg | 36% |
| Manganese | 0.081 mg | 0.032 mg | 4% |
| Selenium | 104 mcg | 41.3 mcg | 190% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.253 mg | 0.1 mg | 2% |
| Vitamin K | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 0.205 mg | 0.081 mg | 17% |
| Riboflavin (B2) | 0.612 mg | 0.242 mg | 47% |
| Niacin (B3) | 20.4 mg | 8.05 mg | 127% |
| Pantothenic acid (B5) | 2.15 mg | 0.85 mg | 43% |
| Vitamin B6 | 1.67 mg | 0.66 mg | 98% |
| Folate | 20.2 mcg | 8 mcg | 5% |
| Vitamin B12 | 11.2 mcg | 4.41 mcg | 465% |
| Choline | 232 mg | 91.6 mg | 42% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.466 g | 0.184 g | |
| Threonine | 2.83 g | 1.12 g | |
| Isoleucine | 3.22 g | 1.27 g | |
| Leucine | 5.64 g | 2.23 g | |
| Lysine | 5.99 g | 2.37 g | |
| Methionine | 1.84 g | 0.729 g | |
| Cystine | 0.913 g | 0.361 g | |
| Phenylalanine | 2.8 g | 1.11 g | |
| Tyrosine | 2.26 g | 0.893 g | |
| Valine | 3.52 g | 1.39 g | |
| Arginine | 4.58 g | 1.81 g | |
| Histidine | 2.26 g | 0.894 g | |
| Alanine | 4.31 g | 1.7 g | |
| Aspartic acid | 6.45 g | 2.55 g | |
| Glutamic acid | 10.6 g | 4.21 g | |
| Glycine | 4.32 g | 1.71 g | |
| Proline | 3.38 g | 1.33 g | |
| Serine | 2.79 g | 1.1 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 173364(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.