Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw

1 steak (344 g): 416 kcal, 81.1 g protein, 0 g carbohydrate and 10.1 g fat.

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Nutrition Facts

Serving size1 steak (344 g)

Amount per serving

Calories420

% Daily Value*

Total Fat 10g	13%
Saturated Fat 4g	19%
Trans Fat 0g
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 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 (61% DV), Potassium (23% DV), Zinc (116% DV), Selenium (139% DV), Riboflavin (B2) (62% DV), Niacin (B3) (139% DV), Pantothenic acid (B5) (25% DV), Vitamin B6 (128% DV), Vitamin B12 (235% 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

78% protein · 0% carbohydrate · 22% fat

Protein: 81 g 78%
Carbs: 0 g 0%
Fat: 10 g 22%

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 60% 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	416 kcal	121 kcal
Protein	81.1 g	23.6 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 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	10.1 g	2.94 g	13%
Saturated fat	3.85 g	1.12 g	19%
Trans fat	0.475 g	0.138 g
Monounsaturated fat	4.44 g	1.29 g
Polyunsaturated fat	0.767 g	0.223 g
Omega-3 ALA	0.014 g	0.004 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	8.05 mg	2.34 mg	45%
Magnesium	41.3 mg	12 mg	10%
Phosphorus	757 mg	220 mg	61%
Potassium	1077 mg	313 mg	23%
Sodium	186 mg	54 mg	8%
Zinc	12.7 mg	3.7 mg	116%
Copper	0.165 mg	0.048 mg	18%
Manganese	0.014 mg	0.004 mg	1%
Selenium	76.4 mcg	22.2 mcg	139%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	6.88 mcg	2 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.791 mg	0.23 mg	5%
Vitamin K	5.16 mcg	1.5 mcg	4%
Thiamin (B1)	0.22 mg	0.064 mg	18%
Riboflavin (B2)	0.812 mg	0.236 mg	62%
Niacin (B3)	22.2 mg	6.46 mg	139%
Pantothenic acid (B5)	1.23 mg	0.358 mg	25%
Vitamin B6	2.18 mg	0.635 mg	128%
Folate	13.8 mcg	4 mcg	3%
Vitamin B12	5.64 mcg	1.64 mcg	235%
Choline	223 mg	64.8 mg	41%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.994 g	0.289 g
Threonine	4.17 g	1.21 g
Isoleucine	4.14 g	1.2 g
Leucine	7.63 g	2.22 g
Lysine	8.53 g	2.48 g
Methionine	2.36 g	0.685 g
Cystine	0.891 g	0.259 g
Phenylalanine	3.54 g	1.03 g
Tyrosine	3.31 g	0.963 g
Valine	4.37 g	1.27 g
Arginine	5.95 g	1.73 g
Histidine	3.29 g	0.957 g
Alanine	5.3 g	1.54 g
Aspartic acid	8.57 g	2.49 g
Glutamic acid	14.5 g	4.21 g
Glycine	3.82 g	1.11 g
Proline	3.73 g	1.08 g
Serine	3.6 g	1.05 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 171757(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.