Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled

1 steak (287 g): 522 kcal, 81.2 g protein, 0 g carbohydrate and 19.5 g fat.

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Nutrition Facts

Serving size1 steak (287 g)

Amount per serving

Calories520

% Daily Value*

Total Fat 20g	25%
Saturated Fat 8g	42%
Trans Fat 1g
Cholesterol 230mg	77%
Sodium 190mg	8%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 81g	162%
Vitamin D 0.3mcg	0%
Calcium 30mg	2%
Iron 8.3mg	45%
Potassium 1050mg	20%

* 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 (287 g) gives you

High in Protein (162% DV), Iron (46% DV), Phosphorus (56% DV), Potassium (22% DV), Zinc (210% DV), Copper (33% DV), Selenium (165% DV), Thiamin (B1) (21% DV), Riboflavin (B2) (49% DV), Niacin (B3) (98% DV), Pantothenic acid (B5) (45% DV), Vitamin B6 (113% DV), Vitamin B12 (405% DV), Choline (46% 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

65% protein · 0% carbohydrate · 35% fat

Protein: 81 g 65%
Carbs: 0 g 0%
Fat: 20 g 35%

Compared with other foods

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

Calories: less than 50% of foods
Protein: more than 93% of foods
Total fat: less than 43% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 54% of foods

All nutrients (59)

Amounts for 1 steak (287 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	522 kcal	182 kcal
Protein	81.2 g	28.3 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	184 g	64 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	19.5 g	6.8 g	25%
Saturated fat	8.35 g	2.91 g	42%
Trans fat	1.12 g	0.39 g
Monounsaturated fat	10.1 g	3.5 g
Polyunsaturated fat	1.17 g	0.409 g
Omega-3 ALA	0.037 g	0.013 g
Omega-3 EPA	0.011 g	0.004 g
Omega-3 DHA	0.003 g	0.001 g
Cholesterol	232 mg	81 mg	77%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	34.4 mg	12 mg	3%
Iron	8.32 mg	2.9 mg	46%
Magnesium	71.8 mg	25 mg	17%
Phosphorus	703 mg	245 mg	56%
Potassium	1050 mg	366 mg	22%
Sodium	192 mg	67 mg	8%
Zinc	23.1 mg	8.04 mg	210%
Copper	0.298 mg	0.104 mg	33%
Manganese	0.037 mg	0.013 mg	2%
Selenium	91 mcg	31.7 mcg	165%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	17.2 mcg	6 mcg	2%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.287 mcg	0.1 mcg	1%
Vitamin E	0.287 mg	0.1 mg	2%
Vitamin K	4.59 mcg	1.6 mcg	4%
Thiamin (B1)	0.255 mg	0.089 mg	21%
Riboflavin (B2)	0.637 mg	0.222 mg	49%
Niacin (B3)	15.7 mg	5.48 mg	98%
Pantothenic acid (B5)	2.24 mg	0.782 mg	45%
Vitamin B6	1.92 mg	0.669 mg	113%
Folate	20.1 mcg	7 mcg	5%
Vitamin B12	9.73 mcg	3.39 mcg	405%
Choline	251 mg	87.5 mg	46%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.916 g	0.319 g
Threonine	3.57 g	1.25 g
Isoleucine	3.45 g	1.2 g
Leucine	6.53 g	2.28 g
Lysine	7.1 g	2.47 g
Methionine	2.31 g	0.804 g
Cystine	0.852 g	0.297 g
Phenylalanine	3.09 g	1.08 g
Tyrosine	2.8 g	0.976 g
Valine	3.67 g	1.28 g
Arginine	5.35 g	1.86 g
Histidine	2.63 g	0.917 g
Alanine	4.63 g	1.61 g
Aspartic acid	7.28 g	2.54 g
Glutamic acid	12.8 g	4.47 g
Glycine	3.71 g	1.29 g
Proline	3.34 g	1.16 g
Serine	3.12 g	1.09 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 171789(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.