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

1 steak (231 g): 351 kcal, 46.4 g protein, 0 g carbohydrate and 18.3 g fat.

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Nutrition Facts

Serving size1 steak (231 g)

Amount per serving

Calories350

% Daily Value*

Total Fat 18g	24%
Saturated Fat 8g	40%
Trans Fat 1g
Cholesterol 155mg	52%
Sodium 190mg	8%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 46g	93%
Vitamin D 0.2mcg	0%
Calcium 30mg	2%
Iron 5.8mg	30%
Potassium 780mg	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 (231 g) gives you

High in Protein (93% DV), Iron (32% DV), Phosphorus (37% DV), Zinc (158% DV), Copper (24% DV), Selenium (93% DV), Riboflavin (B2) (44% DV), Niacin (B3) (55% DV), Pantothenic acid (B5) (40% DV), Vitamin B6 (56% DV), Vitamin B12 (413% DV), Choline (30% 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

53% protein · 0% carbohydrate · 47% fat

Protein: 46 g 53%
Carbs: 0 g 0%
Fat: 18 g 47%

Compared with other foods

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

Calories: less than 57% of foods
Protein: more than 73% of foods
Total fat: less than 39% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 46% of foods

All nutrients (59)

Amounts for 1 steak (231 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	351 kcal	152 kcal
Protein	46.4 g	20.1 g	93%
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	164 g	71.1 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	18.3 g	7.94 g	24%
Saturated fat	8 g	3.46 g	40%
Trans fat	0.802 g	0.347 g
Monounsaturated fat	9.72 g	4.21 g
Polyunsaturated fat	0.993 g	0.43 g
Omega-3 ALA	0.025 g	0.011 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0.002 g	0.001 g
Cholesterol	157 mg	68 mg	52%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	27.7 mg	12 mg	2%
Iron	5.78 mg	2.5 mg	32%
Magnesium	43.9 mg	19 mg	10%
Phosphorus	460 mg	199 mg	37%
Potassium	776 mg	336 mg	17%
Sodium	187 mg	81 mg	8%
Zinc	17.4 mg	7.53 mg	158%
Copper	0.215 mg	0.093 mg	24%
Manganese	0.023 mg	0.01 mg	1%
Selenium	51.3 mcg	22.2 mcg	93%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	6.93 mcg	3 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.231 mcg	0.1 mcg	1%
Vitamin E	0.37 mg	0.16 mg	2%
Vitamin K	3.46 mcg	1.5 mcg	3%
Thiamin (B1)	0.185 mg	0.08 mg	15%
Riboflavin (B2)	0.566 mg	0.245 mg	44%
Niacin (B3)	8.76 mg	3.79 mg	55%
Pantothenic acid (B5)	2.01 mg	0.869 mg	40%
Vitamin B6	0.956 mg	0.414 mg	56%
Folate	6.93 mcg	3 mcg	2%
Vitamin B12	9.91 mcg	4.29 mcg	413%
Choline	163 mg	70.4 mg	30%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.522 g	0.226 g
Threonine	2.04 g	0.883 g
Isoleucine	1.97 g	0.854 g
Leucine	3.73 g	1.61 g
Lysine	4.05 g	1.75 g
Methionine	1.32 g	0.57 g
Cystine	0.487 g	0.211 g
Phenylalanine	1.76 g	0.764 g
Tyrosine	1.6 g	0.692 g
Valine	2.1 g	0.907 g
Arginine	3.05 g	1.32 g
Histidine	1.5 g	0.65 g
Alanine	2.64 g	1.15 g
Aspartic acid	4.16 g	1.8 g
Glutamic acid	7.33 g	3.17 g
Glycine	2.12 g	0.916 g
Proline	1.91 g	0.825 g
Serine	1.78 g	0.771 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 168707(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.