Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw

1 steak (344 g): 437 kcal, 80.8 g protein, 0 g carbohydrate and 12.6 g fat.

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Nutrition Facts

Serving size1 steak (344 g)

Amount per serving

Calories440

% Daily Value*

Total Fat 13g	16%
Saturated Fat 5g	24%
Trans Fat 0.5g
Cholesterol 215mg	71%
Sodium 190mg	8%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 81g	162%
Vitamin D 0mcg	0%
Calcium 40mg	4%
Iron 8.1mg	45%
Potassium 1060mg	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 (344 g) gives you

High in Protein (162% DV), Iron (45% DV), Phosphorus (61% DV), Potassium (22% DV), Zinc (118% DV), Selenium (136% DV), Riboflavin (B2) (60% DV), Niacin (B3) (143% DV), Pantothenic acid (B5) (24% DV), Vitamin B6 (129% DV), Vitamin B12 (237% DV), Choline (41% 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

74% protein · 0% carbohydrate · 26% fat

Protein: 81 g 74%
Carbs: 0 g 0%
Fat: 13 g 26%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 65% of foods
Protein: more than 83% of foods
Total fat: less than 56% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 63% of foods

All nutrients (59)

Amounts for 1 steak (344 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	437 kcal	127 kcal
Protein	80.8 g	23.5 g	162%
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	249 g	72.3 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	12.6 g	3.66 g	16%
Saturated fat	4.9 g	1.42 g	24%
Trans fat	0.588 g	0.171 g
Monounsaturated fat	5.77 g	1.68 g
Polyunsaturated fat	0.85 g	0.247 g
Omega-3 ALA	0.021 g	0.006 g
Omega-3 EPA	0.007 g	0.002 g
Omega-3 DHA	0.003 g	0.001 g
Cholesterol	213 mg	62 mg	71%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	44.7 mg	13 mg	3%
Iron	8.08 mg	2.35 mg	45%
Magnesium	41.3 mg	12 mg	10%
Phosphorus	757 mg	220 mg	61%
Potassium	1056 mg	307 mg	22%
Sodium	193 mg	56 mg	8%
Zinc	12.9 mg	3.76 mg	118%
Copper	0.165 mg	0.048 mg	18%
Manganese	0.014 mg	0.004 mg	1%
Selenium	75 mcg	21.8 mcg	136%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	10.3 mcg	3 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.826 mg	0.24 mg	6%
Vitamin K	5.16 mcg	1.5 mcg	4%
Thiamin (B1)	0.22 mg	0.064 mg	18%
Riboflavin (B2)	0.774 mg	0.225 mg	60%
Niacin (B3)	22.8 mg	6.63 mg	143%
Pantothenic acid (B5)	1.2 mg	0.349 mg	24%
Vitamin B6	2.2 mg	0.639 mg	129%
Folate	13.8 mcg	4 mcg	3%
Vitamin B12	5.68 mcg	1.65 mcg	237%
Choline	224 mg	65.1 mg	41%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.908 g	0.264 g
Threonine	3.79 g	1.1 g
Isoleucine	3.75 g	1.09 g
Leucine	6.9 g	2.01 g
Lysine	7.64 g	2.22 g
Methionine	2.18 g	0.633 g
Cystine	0.815 g	0.237 g
Phenylalanine	3.22 g	0.937 g
Tyrosine	2.99 g	0.869 g
Valine	4.04 g	1.17 g
Arginine	5.46 g	1.59 g
Histidine	2.98 g	0.865 g
Alanine	4.99 g	1.45 g
Aspartic acid	7.81 g	2.27 g
Glutamic acid	13.1 g	3.82 g
Glycine	3.98 g	1.16 g
Proline	3.6 g	1.05 g
Serine	3.3 g	0.96 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 173980(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.