Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw

1 steak (304 g): 410 kcal, 70.8 g protein, 0 g carbohydrate and 14.2 g fat.

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Nutrition Facts

Serving size1 steak (304 g)

Amount per serving

Calories410

% Daily Value*

Total Fat 14g	18%
Saturated Fat 6g	32%
Trans Fat 1g
Cholesterol 190mg	63%
Sodium 140mg	6%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 71g	142%
Vitamin D 0.3mcg	0%
Calcium 40mg	4%
Iron 5.3mg	30%
Potassium 880mg	20%

* 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 (304 g) gives you

High in Protein (142% DV), Iron (29% DV), Phosphorus (51% DV), Zinc (101% DV), Selenium (122% DV), Riboflavin (B2) (51% DV), Niacin (B3) (122% DV), Pantothenic acid (B5) (24% DV), Vitamin B6 (101% DV), Vitamin B12 (238% DV), Choline (34% 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

69% protein · 0% carbohydrate · 31% fat

Protein: 71 g 69%
Carbs: 0 g 0%
Fat: 14 g 31%

Compared with other foods

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

Calories: less than 62% of foods
Protein: more than 82% of foods
Total fat: less than 51% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 68% of foods

All nutrients (59)

Amounts for 1 steak (304 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	410 kcal	135 kcal
Protein	70.8 g	23.3 g	142%
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	218 g	71.7 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	14.2 g	4.66 g	18%
Saturated fat	6.35 g	2.09 g	32%
Trans fat	0.872 g	0.287 g
Monounsaturated fat	7.16 g	2.35 g
Polyunsaturated fat	1.1 g	0.363 g
Omega-3 ALA	0.024 g	0.008 g
Omega-3 EPA	0.006 g	0.002 g
Omega-3 DHA	0 g	0 g
Cholesterol	188 mg	62 mg	63%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	42.6 mg	14 mg	3%
Iron	5.26 mg	1.73 mg	29%
Magnesium	36.5 mg	12 mg	9%
Phosphorus	638 mg	210 mg	51%
Potassium	876 mg	288 mg	19%
Sodium	143 mg	47 mg	6%
Zinc	11.1 mg	3.64 mg	101%
Copper	0.137 mg	0.045 mg	15%
Manganese	0.006 mg	0.002 mg	0%
Selenium	66.9 mcg	22 mcg	122%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	6.08 mcg	2 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.304 mcg	0.1 mcg	2%
Vitamin E	0.608 mg	0.2 mg	4%
Vitamin K	4.56 mcg	1.5 mcg	4%
Thiamin (B1)	0.182 mg	0.06 mg	15%
Riboflavin (B2)	0.669 mg	0.22 mg	51%
Niacin (B3)	19.6 mg	6.43 mg	122%
Pantothenic acid (B5)	1.19 mg	0.39 mg	24%
Vitamin B6	1.71 mg	0.563 mg	101%
Folate	12.2 mcg	4 mcg	3%
Vitamin B12	5.72 mcg	1.88 mcg	238%
Choline	186 mg	61.3 mg	34%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.793 g	0.261 g
Threonine	3.4 g	1.12 g
Isoleucine	3.36 g	1.1 g
Leucine	6.27 g	2.06 g
Lysine	7 g	2.3 g
Methionine	1.96 g	0.644 g
Cystine	0.742 g	0.244 g
Phenylalanine	2.89 g	0.951 g
Tyrosine	2.71 g	0.893 g
Valine	3.59 g	1.18 g
Arginine	4.96 g	1.63 g
Histidine	2.77 g	0.911 g
Alanine	4.46 g	1.47 g
Aspartic acid	7.08 g	2.33 g
Glutamic acid	11.8 g	3.89 g
Glycine	3.51 g	1.15 g
Proline	3.27 g	1.07 g
Serine	3 g	0.987 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 174009(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.