Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled

1 steak (177 g): 389 kcal, 48.7 g protein, 0 g carbohydrate and 21.7 g fat.

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Nutrition Facts

Serving size1 steak (177 g)

Amount per serving

Calories390

% Daily Value*

Total Fat 22g	28%
Saturated Fat 9g	44%
Trans Fat 1g
Cholesterol 165mg	54%
Sodium 150mg	6%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 49g	97%
Vitamin D 0.2mcg	0%
Calcium 20mg	0%
Iron 5.5mg	30%
Potassium 660mg	15%

* 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 (177 g) gives you

High in Protein (97% DV), Iron (31% DV), Phosphorus (31% DV), Zinc (151% DV), Copper (26% DV), Selenium (98% DV), Riboflavin (B2) (42% DV), Niacin (B3) (46% DV), Pantothenic acid (B5) (34% DV), Vitamin B6 (40% DV), Vitamin B12 (364% DV), Choline (33% 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

50% protein · 0% carbohydrate · 50% fat

Protein: 49 g 50%
Carbs: 0 g 0%
Fat: 22 g 50%

Compared with other foods

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

Calories: less than 41% of foods
Protein: more than 91% of foods
Total fat: less than 28% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 45% of foods

All nutrients (59)

Amounts for 1 steak (177 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	389 kcal	220 kcal
Protein	48.7 g	27.5 g	97%
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	107 g	60.3 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	21.7 g	12.3 g	28%
Saturated fat	8.79 g	4.97 g	44%
Trans fat	0.949 g	0.536 g
Monounsaturated fat	10.7 g	6.04 g
Polyunsaturated fat	1.77 g	1 g
Omega-3 ALA	0.023 g	0.013 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	163 mg	92 mg	54%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	24.8 mg	14 mg	2%
Iron	5.5 mg	3.11 mg	31%
Magnesium	38.9 mg	22 mg	9%
Phosphorus	384 mg	217 mg	31%
Potassium	662 mg	374 mg	14%
Sodium	149 mg	84 mg	6%
Zinc	16.6 mg	9.4 mg	151%
Copper	0.23 mg	0.13 mg	26%
Manganese	0.027 mg	0.015 mg	1%
Selenium	53.6 mcg	30.3 mcg	98%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	10.6 mcg	6 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.177 mcg	0.1 mcg	1%
Vitamin E	0.248 mg	0.14 mg	2%
Vitamin K	2.83 mcg	1.6 mcg	2%
Thiamin (B1)	0.14 mg	0.079 mg	12%
Riboflavin (B2)	0.54 mg	0.305 mg	42%
Niacin (B3)	7.42 mg	4.19 mg	46%
Pantothenic acid (B5)	1.69 mg	0.952 mg	34%
Vitamin B6	0.673 mg	0.38 mg	40%
Folate	12.4 mcg	7 mcg	3%
Vitamin B12	8.74 mcg	4.94 mcg	364%
Choline	180 mg	102 mg	33%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.549 g	0.31 g
Threonine	2.14 g	1.21 g
Isoleucine	2.07 g	1.17 g
Leucine	3.92 g	2.21 g
Lysine	4.26 g	2.4 g
Methionine	1.38 g	0.781 g
Cystine	0.512 g	0.289 g
Phenylalanine	1.85 g	1.05 g
Tyrosine	1.68 g	0.949 g
Valine	2.2 g	1.24 g
Arginine	3.21 g	1.81 g
Histidine	1.58 g	0.891 g
Alanine	2.78 g	1.57 g
Aspartic acid	4.37 g	2.47 g
Glutamic acid	7.7 g	4.35 g
Glycine	2.22 g	1.25 g
Proline	2 g	1.13 g
Serine	1.87 g	1.06 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 168659(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.