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

1 steak (186 g): 391 kcal, 51.3 g protein, 0 g carbohydrate and 20.6 g fat.

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Nutrition Facts

Serving size1 steak (186 g)

Amount per serving

Calories390

% Daily Value*

Total Fat 21g	26%
Saturated Fat 8g	42%
Trans Fat 1g
Cholesterol 175mg	59%
Sodium 160mg	7%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 51g	103%
Vitamin D 0.2mcg	0%
Calcium 30mg	2%
Iron 5.7mg	30%
Potassium 700mg	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 (186 g) gives you

High in Protein (103% DV), Iron (31% DV), Phosphorus (32% DV), Zinc (160% DV), Copper (25% DV), Selenium (104% DV), Riboflavin (B2) (44% DV), Niacin (B3) (50% DV), Pantothenic acid (B5) (37% DV), Vitamin B6 (43% DV), Vitamin B12 (391% DV), Choline (35% 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: 51 g 53%
Carbs: 0 g 0%
Fat: 21 g 47%

Compared with other foods

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

Calories: less than 43% of foods
Protein: more than 91% of foods
Total fat: less than 30% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 45% of foods

All nutrients (59)

Amounts for 1 steak (186 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	391 kcal	210 kcal
Protein	51.3 g	27.6 g	103%
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	114 g	61 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	20.6 g	11.1 g	26%
Saturated fat	8.42 g	4.53 g	42%
Trans fat	0.941 g	0.506 g
Monounsaturated fat	9.85 g	5.3 g
Polyunsaturated fat	1.08 g	0.58 g
Omega-3 ALA	0.026 g	0.014 g
Omega-3 EPA	0.002 g	0.001 g
Omega-3 DHA	0.002 g	0.001 g
Cholesterol	177 mg	95 mg	59%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	26 mg	14 mg	2%
Iron	5.65 mg	3.04 mg	31%
Magnesium	42.8 mg	23 mg	10%
Phosphorus	404 mg	217 mg	32%
Potassium	705 mg	379 mg	15%
Sodium	158 mg	85 mg	7%
Zinc	17.6 mg	9.48 mg	160%
Copper	0.229 mg	0.123 mg	25%
Manganese	0.028 mg	0.015 mg	1%
Selenium	57.1 mcg	30.7 mcg	104%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	13 mcg	7 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.186 mcg	0.1 mcg	1%
Vitamin E	0.242 mg	0.13 mg	2%
Vitamin K	2.98 mcg	1.6 mcg	2%
Thiamin (B1)	0.166 mg	0.089 mg	14%
Riboflavin (B2)	0.567 mg	0.305 mg	44%
Niacin (B3)	7.94 mg	4.27 mg	50%
Pantothenic acid (B5)	1.87 mg	1 mg	37%
Vitamin B6	0.738 mg	0.397 mg	43%
Folate	13 mcg	7 mcg	3%
Vitamin B12	9.37 mcg	5.04 mcg	391%
Choline	191 mg	103 mg	35%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.578 g	0.311 g
Threonine	2.26 g	1.21 g
Isoleucine	2.18 g	1.17 g
Leucine	4.13 g	2.22 g
Lysine	4.49 g	2.41 g
Methionine	1.46 g	0.784 g
Cystine	0.539 g	0.29 g
Phenylalanine	1.95 g	1.05 g
Tyrosine	1.77 g	0.951 g
Valine	2.32 g	1.25 g
Arginine	3.38 g	1.82 g
Histidine	1.66 g	0.894 g
Alanine	2.93 g	1.57 g
Aspartic acid	4.6 g	2.47 g
Glutamic acid	8.12 g	4.36 g
Glycine	2.34 g	1.26 g
Proline	2.11 g	1.13 g
Serine	1.97 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 169479(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.