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

1 steak (344 g): 413 kcal, 80.8 g protein, 0 g carbohydrate and 9.8 g fat.

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Nutrition Facts

Serving size1 steak (344 g)

Amount per serving

Calories410

% Daily Value*

Total Fat 10g	13%
Saturated Fat 3.5g	19%
Trans Fat 0.5g
Cholesterol 215mg	72%
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 8mg	45%
Potassium 1080mg	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 (344 g) gives you

High in Protein (162% DV), Iron (45% DV), Phosphorus (60% DV), Potassium (23% DV), Zinc (110% DV), Selenium (141% DV), Riboflavin (B2) (66% DV), Niacin (B3) (132% DV), Pantothenic acid (B5) (25% DV), Vitamin B6 (126% DV), Vitamin B12 (232% 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

79% protein · 0% carbohydrate · 21% fat

Protein: 81 g 79%
Carbs: 0 g 0%
Fat: 10 g 21%

Compared with other foods

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

Calories: less than 67% of foods
Protein: more than 83% of foods
Total fat: less than 61% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 64% 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	413 kcal	120 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	251 g	73.1 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	9.8 g	2.85 g	13%
Saturated fat	3.72 g	1.08 g	19%
Trans fat	0.523 g	0.152 g
Monounsaturated fat	4.08 g	1.19 g
Polyunsaturated fat	0.774 g	0.225 g
Omega-3 ALA	0.014 g	0.004 g
Omega-3 EPA	0.007 g	0.002 g
Omega-3 DHA	0.007 g	0.002 g
Cholesterol	217 mg	63 mg	72%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	44.7 mg	13 mg	3%
Iron	8.05 mg	2.34 mg	45%
Magnesium	41.3 mg	12 mg	10%
Phosphorus	753 mg	219 mg	60%
Potassium	1080 mg	314 mg	23%
Sodium	186 mg	54 mg	8%
Zinc	12.1 mg	3.52 mg	110%
Copper	0.162 mg	0.047 mg	18%
Manganese	0.01 mg	0.003 mg	0%
Selenium	77.7 mcg	22.6 mcg	141%

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	0.722 mg	0.21 mg	5%
Vitamin K	5.16 mcg	1.5 mcg	4%
Thiamin (B1)	0.22 mg	0.064 mg	18%
Riboflavin (B2)	0.857 mg	0.249 mg	66%
Niacin (B3)	21.1 mg	6.13 mg	132%
Pantothenic acid (B5)	1.27 mg	0.369 mg	25%
Vitamin B6	2.14 mg	0.623 mg	126%
Folate	13.8 mcg	4 mcg	3%
Vitamin B12	5.57 mcg	1.62 mcg	232%
Choline	220 mg	63.9 mg	40%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.905 g	0.263 g
Threonine	3.88 g	1.13 g
Isoleucine	3.84 g	1.11 g
Leucine	7.16 g	2.08 g
Lysine	7.99 g	2.32 g
Methionine	2.23 g	0.649 g
Cystine	0.846 g	0.246 g
Phenylalanine	3.3 g	0.959 g
Tyrosine	3.1 g	0.901 g
Valine	4.1 g	1.19 g
Arginine	5.65 g	1.64 g
Histidine	3.16 g	0.919 g
Alanine	5.08 g	1.48 g
Aspartic acid	8.08 g	2.35 g
Glutamic acid	13.5 g	3.92 g
Glycine	4 g	1.16 g
Proline	3.73 g	1.08 g
Serine	3.43 g	0.996 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 173981(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.