Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw

1 steak (361 g): 480 kcal, 76.4 g protein, 0.3 g carbohydrate and 19.2 g fat.

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Nutrition Facts

Serving size1 steak (361 g)

Amount per serving

Calories480

% Daily Value*

Total Fat 19g	25%
Saturated Fat 8g	38%
Trans Fat 1g
Cholesterol 230mg	77%
Sodium 270mg	12%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 76g	153%
Vitamin D 0mcg	0%
Calcium 40mg	4%
Iron 9.6mg	50%
Potassium 1450mg	30%

* 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 (361 g) gives you

High in Protein (153% DV), Iron (53% DV), Magnesium (21% DV), Phosphorus (68% DV), Potassium (31% DV), Zinc (221% DV), Copper (28% DV), Selenium (156% DV), Thiamin (B1) (27% DV), Riboflavin (B2) (57% DV), Niacin (B3) (103% DV), Pantothenic acid (B5) (55% DV), Vitamin B6 (120% DV), Vitamin B12 (400% DV), Choline (45% 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

64% protein · 0% carbohydrate · 36% fat

Protein: 76 g 64%
Carbs: 0 g 0%
Fat: 19 g 36%

Compared with other foods

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

Calories: less than 63% of foods
Protein: more than 76% of foods
Total fat: less than 48% of foods
Carbohydrate: more than 28% of foods
Dietary fiber: none
Total sugars: none
Sodium: less than 49% of foods

All nutrients (59)

Amounts for 1 steak (361 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	480 kcal	133 kcal
Protein	76.4 g	21.2 g	153%
Carbohydrate	0.253 g	0.07 g	0%
Dietary fiber	0 g	0 g	0%
Total sugars	0 g	0 g
Added sugars	0 g	0 g	0%
Water	261 g	72.3 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	19.2 g	5.33 g	25%
Saturated fat	7.67 g	2.12 g	38%
Trans fat	0.892 g	0.247 g
Monounsaturated fat	9.56 g	2.65 g
Polyunsaturated fat	1.19 g	0.329 g
Omega-3 ALA	0.011 g	0.003 g
Omega-3 EPA	0.007 g	0.002 g
Omega-3 DHA	0 g	0 g
Cholesterol	231 mg	64 mg	77%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	43.3 mg	12 mg	3%
Iron	9.6 mg	2.66 mg	53%
Magnesium	86.6 mg	24 mg	21%
Phosphorus	845 mg	234 mg	68%
Potassium	1455 mg	403 mg	31%
Sodium	267 mg	74 mg	12%
Zinc	24.3 mg	6.72 mg	221%
Copper	0.256 mg	0.071 mg	28%
Manganese	0.047 mg	0.013 mg	2%
Selenium	85.9 mcg	23.8 mcg	156%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	10.8 mcg	3 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.686 mg	0.19 mg	5%
Vitamin K	5.42 mcg	1.5 mcg	5%
Thiamin (B1)	0.325 mg	0.09 mg	27%
Riboflavin (B2)	0.744 mg	0.206 mg	57%
Niacin (B3)	16.4 mg	4.55 mg	103%
Pantothenic acid (B5)	2.74 mg	0.76 mg	55%
Vitamin B6	2.04 mg	0.564 mg	120%
Folate	10.8 mcg	3 mcg	3%
Vitamin B12	9.6 mcg	2.66 mcg	400%
Choline	247 mg	68.3 mg	45%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.859 g	0.238 g
Threonine	3.36 g	0.931 g
Isoleucine	3.25 g	0.9 g
Leucine	6.15 g	1.7 g
Lysine	6.68 g	1.85 g
Methionine	2.17 g	0.601 g
Cystine	0.801 g	0.222 g
Phenylalanine	2.91 g	0.806 g
Tyrosine	2.64 g	0.73 g
Valine	3.45 g	0.957 g
Arginine	5.03 g	1.39 g
Histidine	2.48 g	0.686 g
Alanine	4.36 g	1.21 g
Aspartic acid	6.85 g	1.9 g
Glutamic acid	12.1 g	3.35 g
Glycine	3.49 g	0.966 g
Proline	3.14 g	0.87 g
Serine	2.93 g	0.813 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 170818(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.