Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw
1 steak (381 g): 484 kcal, 82.8 g protein, 0 g carbohydrate and 16.9 g fat.
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Nutrition Facts
Serving size1 steak (381 g)
Amount per serving
Calories480
% Daily Value*
| Total Fat 17g | 22% |
|---|---|
| Saturated Fat 7g | 36% |
| Trans Fat 1g | |
| Cholesterol 260mg | 86% |
| Sodium 270mg | 12% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 83g | 166% |
| Vitamin D 0mcg | 0% |
| Calcium 50mg | 4% |
| Iron 9.8mg | 50% |
| Potassium 1460mg | 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 (381 g) gives you
High in Protein (166% DV), Iron (54% DV), Magnesium (24% DV), Phosphorus (71% DV), Potassium (31% DV), Zinc (238% DV), Copper (32% DV), Selenium (166% DV), Thiamin (B1) (29% DV), Riboflavin (B2) (62% DV), Niacin (B3) (110% DV), Pantothenic acid (B5) (62% DV), Vitamin B6 (133% DV), Vitamin B12 (449% DV), Choline (53% 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
68% protein · 0% carbohydrate · 32% fat
- Protein
- 83 g 68%
- Carbs
- 0 g 0%
- Fat
- 17 g 32%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 65% of foods
- Protein: more than 78% of foods
- Total fat: less than 52% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 52% of foods
All nutrients (59)
Amounts for 1 steak (381 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 484 kcal | 127 kcal | |
| Protein | 82.8 g | 21.7 g | 166% |
| 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 | 278 g | 73 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 16.9 g | 4.44 g | 22% |
| Saturated fat | 7.23 g | 1.9 g | 36% |
| Trans fat | 1.02 g | 0.269 g | |
| Monounsaturated fat | 8.65 g | 2.27 g | |
| Polyunsaturated fat | 1.22 g | 0.32 g | |
| Omega-3 ALA | 0.008 g | 0.002 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 259 mg | 68 mg | 86% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 45.7 mg | 12 mg | 4% |
| Iron | 9.75 mg | 2.56 mg | 54% |
| Magnesium | 99.1 mg | 26 mg | 24% |
| Phosphorus | 888 mg | 233 mg | 71% |
| Potassium | 1459 mg | 383 mg | 31% |
| Sodium | 267 mg | 70 mg | 12% |
| Zinc | 26.2 mg | 6.88 mg | 238% |
| Copper | 0.29 mg | 0.076 mg | 32% |
| Manganese | 0.05 mg | 0.013 mg | 2% |
| Selenium | 91.1 mcg | 23.9 mcg | 166% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 11.4 mcg | 3 mcg | 1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 0.61 mg | 0.16 mg | 4% |
| Vitamin K | 5.71 mcg | 1.5 mcg | 5% |
| Thiamin (B1) | 0.343 mg | 0.09 mg | 29% |
| Riboflavin (B2) | 0.808 mg | 0.212 mg | 62% |
| Niacin (B3) | 17.6 mg | 4.62 mg | 110% |
| Pantothenic acid (B5) | 3.09 mg | 0.812 mg | 62% |
| Vitamin B6 | 2.27 mg | 0.595 mg | 133% |
| Folate | 11.4 mcg | 3 mcg | 3% |
| Vitamin B12 | 10.8 mcg | 2.83 mcg | 449% |
| Choline | 293 mg | 76.8 mg | 53% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.933 g | 0.245 g | |
| Threonine | 3.64 g | 0.956 g | |
| Isoleucine | 3.52 g | 0.924 g | |
| Leucine | 6.66 g | 1.75 g | |
| Lysine | 7.24 g | 1.9 g | |
| Methionine | 2.35 g | 0.617 g | |
| Cystine | 0.869 g | 0.228 g | |
| Phenylalanine | 3.15 g | 0.827 g | |
| Tyrosine | 2.85 g | 0.749 g | |
| Valine | 3.74 g | 0.982 g | |
| Arginine | 5.45 g | 1.43 g | |
| Histidine | 2.68 g | 0.704 g | |
| Alanine | 4.72 g | 1.24 g | |
| Aspartic acid | 7.42 g | 1.95 g | |
| Glutamic acid | 13.1 g | 3.44 g | |
| Glycine | 3.78 g | 0.991 g | |
| Proline | 3.4 g | 0.893 g | |
| Serine | 3.18 g | 0.834 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 170819(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.