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

1 steak (369 g): 480 kcal, 78.9 g protein, 0 g carbohydrate and 18.3 g fat.

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Nutrition Facts

Serving size1 steak (369 g)

Amount per serving

Calories480

% Daily Value*

Total Fat 18g	24%
Saturated Fat 8g	38%
Trans Fat 1g
Cholesterol 245mg	81%
Sodium 270mg	12%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 79g	158%
Vitamin D 0mcg	0%
Calcium 40mg	4%
Iron 9.7mg	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 (369 g) gives you

High in Protein (158% DV), Iron (54% DV), Magnesium (22% DV), Phosphorus (69% DV), Potassium (31% DV), Zinc (227% DV), Copper (30% DV), Selenium (160% DV), Thiamin (B1) (28% DV), Riboflavin (B2) (59% DV), Niacin (B3) (106% DV), Pantothenic acid (B5) (58% DV), Vitamin B6 (125% DV), Vitamin B12 (420% DV), Choline (49% 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

66% protein · 0% carbohydrate · 34% fat

Protein: 79 g 66%
Carbs: 0 g 0%
Fat: 18 g 34%

Compared with other foods

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

Calories: less than 64% of foods
Protein: more than 77% of foods
Total fat: less than 50% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 51% of foods

All nutrients (59)

Amounts for 1 steak (369 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	130 kcal
Protein	78.9 g	21.4 g	158%
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	268 g	72.6 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	18.3 g	4.97 g	24%
Saturated fat	7.5 g	2.03 g	38%
Trans fat	0.945 g	0.256 g
Monounsaturated fat	9.21 g	2.5 g
Polyunsaturated fat	1.2 g	0.326 g
Omega-3 ALA	0.011 g	0.003 g
Omega-3 EPA	0.004 g	0.001 g
Omega-3 DHA	0 g	0 g
Cholesterol	244 mg	66 mg	81%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	44.3 mg	12 mg	3%
Iron	9.67 mg	2.62 mg	54%
Magnesium	92.3 mg	25 mg	22%
Phosphorus	863 mg	234 mg	69%
Potassium	1458 mg	395 mg	31%
Sodium	266 mg	72 mg	12%
Zinc	25 mg	6.78 mg	227%
Copper	0.269 mg	0.073 mg	30%
Manganese	0.048 mg	0.013 mg	2%
Selenium	87.8 mcg	23.8 mcg	160%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	11.1 mcg	3 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.664 mg	0.18 mg	4%
Vitamin K	5.54 mcg	1.5 mcg	5%
Thiamin (B1)	0.332 mg	0.09 mg	28%
Riboflavin (B2)	0.771 mg	0.209 mg	59%
Niacin (B3)	16.9 mg	4.58 mg	106%
Pantothenic acid (B5)	2.9 mg	0.786 mg	58%
Vitamin B6	2.13 mg	0.577 mg	125%
Folate	11.1 mcg	3 mcg	3%
Vitamin B12	10.1 mcg	2.73 mcg	420%
Choline	268 mg	72.5 mg	49%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.889 g	0.241 g
Threonine	3.47 g	0.941 g
Isoleucine	3.36 g	0.91 g
Leucine	6.35 g	1.72 g
Lysine	6.9 g	1.87 g
Methionine	2.24 g	0.607 g
Cystine	0.83 g	0.225 g
Phenylalanine	3 g	0.814 g
Tyrosine	2.72 g	0.738 g
Valine	3.57 g	0.967 g
Arginine	5.2 g	1.41 g
Histidine	2.56 g	0.693 g
Alanine	4.5 g	1.22 g
Aspartic acid	7.08 g	1.92 g
Glutamic acid	12.5 g	3.38 g
Glycine	3.6 g	0.976 g
Proline	3.24 g	0.879 g
Serine	3.03 g	0.822 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 173349(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.