Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw

1 steak (164 g): 405 kcal, 32.2 g protein, 0 g carbohydrate and 29.8 g fat.

Compare with another food

Nutrition Facts

Serving size1 steak (164 g)

Amount per serving

Calories410

% Daily Value*

Total Fat 30g	38%
Saturated Fat 14g	69%
Trans Fat —
Cholesterol 140mg	46%
Sodium 80mg	4%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 32g	64%
Vitamin D —
Calcium 40mg	2%
Iron 2.3mg	15%
Potassium 500mg	10%

* 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 (164 g) gives you

High in Protein (64% DV), Phosphorus (24% DV), Zinc (51% DV), Selenium (66% DV), Niacin (B3) (59% DV), Vitamin B6 (52% DV), Vitamin B12 (69% DV), Choline (24% DV)

Low in added sugars, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

32% protein · 0% carbohydrate · 68% fat

Protein: 32 g 32%
Carbs: 0 g 0%
Fat: 30 g 68%

Compared with other foods

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

Calories: less than 36% of foods
Protein: more than 72% of foods
Total fat: less than 17% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 67% of foods

All nutrients (56)

Amounts for 1 steak (164 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	405 kcal	247 kcal
Protein	32.2 g	19.6 g	64%
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	101 g	61.5 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	29.8 g	18.2 g	38%
Saturated fat	13.8 g	8.41 g	69%
Monounsaturated fat	14.6 g	8.93 g
Polyunsaturated fat	1.3 g	0.79 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	139 mg	85 mg	46%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	37.7 mg	23 mg	3%
Iron	2.33 mg	1.42 mg	13%
Magnesium	32.8 mg	20 mg	8%
Phosphorus	295 mg	180 mg	24%
Potassium	495 mg	302 mg	11%
Sodium	82 mg	50 mg	4%
Zinc	5.59 mg	3.41 mg	51%
Copper	0.11 mg	0.067 mg	12%
Manganese	0.018 mg	0.011 mg	1%
Selenium	36.1 mcg	22 mcg	66%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin E	0.672 mg	0.41 mg	4%
Vitamin K	2.62 mcg	1.6 mcg	2%
Thiamin (B1)	0.1 mg	0.061 mg	8%
Riboflavin (B2)	0.156 mg	0.095 mg	12%
Niacin (B3)	9.48 mg	5.78 mg	59%
Pantothenic acid (B5)	0.918 mg	0.56 mg	18%
Vitamin B6	0.877 mg	0.535 mg	52%
Folate	18 mcg	11 mcg	5%
Vitamin B12	1.66 mcg	1.01 mcg	69%
Choline	134 mg	81.9 mg	24%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.212 g	0.129 g
Threonine	1.28 g	0.783 g
Isoleucine	1.46 g	0.892 g
Leucine	2.56 g	1.56 g
Lysine	2.72 g	1.66 g
Methionine	0.838 g	0.511 g
Cystine	0.415 g	0.253 g
Phenylalanine	1.27 g	0.774 g
Tyrosine	1.02 g	0.625 g
Valine	1.6 g	0.973 g
Arginine	2.08 g	1.27 g
Histidine	1.03 g	0.626 g
Alanine	1.95 g	1.19 g
Aspartic acid	2.93 g	1.79 g
Glutamic acid	4.83 g	2.94 g
Glycine	1.96 g	1.19 g
Proline	1.53 g	0.935 g
Serine	1.27 g	0.772 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 169542(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.