Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled
1 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (147 g): 334 kcal, 39.3 g protein, 0 g carbohydrate and 18.4 g fat.
Log 1 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (147 g) to todayCompare with another food
Nutrition Facts
Serving size1 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (147 g)
Amount per serving
Calories330
% Daily Value*
| Total Fat 18g | 24% |
|---|---|
| Saturated Fat 7g | 33% |
| Trans Fat — | |
| Cholesterol 140mg | 46% |
| Sodium 110mg | 5% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 39g | 79% |
| Vitamin D 1.8mcg | 8% |
| Calcium 50mg | 4% |
| 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, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (147 g) gives you
High in Protein (79% DV), Phosphorus (26% DV), Zinc (67% DV), Selenium (105% DV), Thiamin (B1) (92% DV), Riboflavin (B2) (50% DV), Niacin (B3) (40% DV), Pantothenic acid (B5) (24% DV), Vitamin B6 (27% DV), Vitamin B12 (69% DV), Choline (25% 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
49% protein · 0% carbohydrate · 51% fat
- Protein
- 39 g 49%
- Carbs
- 0 g 0%
- Fat
- 18 g 51%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 40% of foods
- Protein: more than 90% of foods
- Total fat: less than 27% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 49% of foods
All nutrients (57)
Amounts for 1 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (147 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 334 kcal | 227 kcal | |
| Protein | 39.3 g | 26.7 g | 79% |
| 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 | 88.3 g | 60.1 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 18.4 g | 12.5 g | 24% |
| Saturated fat | 6.54 g | 4.45 g | 33% |
| Monounsaturated fat | 8.29 g | 5.64 g | |
| Polyunsaturated fat | 1.59 g | 1.08 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 138 mg | 94 mg | 46% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 48.5 mg | 33 mg | 4% |
| Iron | 2.29 mg | 1.56 mg | 13% |
| Magnesium | 35.3 mg | 24 mg | 8% |
| Phosphorus | 323 mg | 220 mg | 26% |
| Potassium | 504 mg | 343 mg | 11% |
| Sodium | 109 mg | 74 mg | 5% |
| Zinc | 7.38 mg | 5.02 mg | 67% |
| Copper | 0.087 mg | 0.059 mg | 10% |
| Manganese | 0.013 mg | 0.009 mg | 1% |
| Selenium | 57.8 mcg | 39.3 mcg | 105% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 2.94 mcg | 2 mcg | 0% |
| Vitamin C | 0.441 mg | 0.3 mg | 0% |
| Vitamin D | 1.76 mcg | 1.2 mcg | 9% |
| Vitamin E | 0.397 mg | 0.27 mg | 3% |
| Vitamin K | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 1.1 mg | 0.75 mg | 92% |
| Riboflavin (B2) | 0.647 mg | 0.44 mg | 50% |
| Niacin (B3) | 6.32 mg | 4.3 mg | 40% |
| Pantothenic acid (B5) | 1.2 mg | 0.816 mg | 24% |
| Vitamin B6 | 0.456 mg | 0.31 mg | 27% |
| Folate | 7.35 mcg | 5 mcg | 2% |
| Vitamin B12 | 1.66 mcg | 1.13 mcg | 69% |
| Choline | 135 mg | 91.9 mg | 25% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.5 g | 0.34 g | |
| Threonine | 1.79 g | 1.22 g | |
| Isoleucine | 1.84 g | 1.25 g | |
| Leucine | 3.15 g | 2.15 g | |
| Lysine | 3.54 g | 2.4 g | |
| Methionine | 1.04 g | 0.708 g | |
| Cystine | 0.501 g | 0.341 g | |
| Phenylalanine | 1.57 g | 1.07 g | |
| Tyrosine | 1.37 g | 0.932 g | |
| Valine | 2.13 g | 1.45 g | |
| Arginine | 2.44 g | 1.66 g | |
| Histidine | 1.57 g | 1.07 g | |
| Alanine | 2.29 g | 1.56 g | |
| Aspartic acid | 3.65 g | 2.48 g | |
| Glutamic acid | 6.15 g | 4.19 g | |
| Glycine | 1.87 g | 1.27 g | |
| Proline | 1.58 g | 1.07 g | |
| Serine | 1.62 g | 1.1 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
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Sources
- USDA FoodData Central record 168262(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.