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

1 steak (301 g): 448 kcal, 69 g protein, 0 g carbohydrate and 19.1 g fat.

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Nutrition Facts

Serving size1 steak (301 g)

Amount per serving

Calories450

% Daily Value*

Total Fat 19g	24%
Saturated Fat 8g	38%
Trans Fat 1g
Cholesterol 175mg	58%
Sodium 140mg	6%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 69g	138%
Vitamin D 0.3mcg	0%
Calcium 50mg	4%
Iron 5.8mg	30%
Potassium 850mg	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 (301 g) gives you

High in Protein (138% DV), Iron (32% DV), Phosphorus (49% DV), Zinc (104% DV), Selenium (115% DV), Riboflavin (B2) (47% DV), Niacin (B3) (131% DV), Pantothenic acid (B5) (22% DV), Vitamin B6 (104% DV), Vitamin B12 (214% DV), Choline (31% 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

62% protein · 0% carbohydrate · 38% fat

Protein: 69 g 62%
Carbs: 0 g 0%
Fat: 19 g 38%

Compared with other foods

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

Calories: less than 58% of foods
Protein: more than 82% of foods
Total fat: less than 44% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 69% of foods

All nutrients (59)

Amounts for 1 steak (301 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	448 kcal	149 kcal
Protein	69 g	22.9 g	138%
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	211 g	69.9 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	19.1 g	6.34 g	24%
Saturated fat	7.57 g	2.52 g	38%
Trans fat	0.924 g	0.307 g
Monounsaturated fat	8.87 g	2.95 g
Polyunsaturated fat	1.18 g	0.393 g
Omega-3 ALA	0.027 g	0.009 g
Omega-3 EPA	0.009 g	0.003 g
Omega-3 DHA	0 g	0 g
Cholesterol	175 mg	58 mg	58%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	45.1 mg	15 mg	3%
Iron	5.81 mg	1.93 mg	32%
Magnesium	33.1 mg	11 mg	8%
Phosphorus	617 mg	205 mg	49%
Potassium	852 mg	283 mg	18%
Sodium	138 mg	46 mg	6%
Zinc	11.4 mg	3.79 mg	104%
Copper	0.126 mg	0.042 mg	14%
Manganese	0.006 mg	0.002 mg	0%
Selenium	63.2 mcg	21 mcg	115%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	6.02 mcg	2 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.301 mcg	0.1 mcg	2%
Vitamin E	0.722 mg	0.24 mg	5%
Vitamin K	4.51 mcg	1.5 mcg	4%
Thiamin (B1)	0.16 mg	0.053 mg	13%
Riboflavin (B2)	0.617 mg	0.205 mg	47%
Niacin (B3)	20.9 mg	6.95 mg	131%
Pantothenic acid (B5)	1.08 mg	0.36 mg	22%
Vitamin B6	1.77 mg	0.589 mg	104%
Folate	12 mcg	4 mcg	3%
Vitamin B12	5.15 mcg	1.71 mcg	214%
Choline	169 mg	56.3 mg	31%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.816 g	0.271 g
Threonine	3.39 g	1.13 g
Isoleucine	3.37 g	1.12 g
Leucine	6.18 g	2.05 g
Lysine	6.88 g	2.29 g
Methionine	1.91 g	0.636 g
Cystine	0.719 g	0.239 g
Phenylalanine	2.87 g	0.954 g
Tyrosine	2.69 g	0.893 g
Valine	3.57 g	1.19 g
Arginine	4.81 g	1.6 g
Histidine	2.64 g	0.876 g
Alanine	4.3 g	1.43 g
Aspartic acid	6.94 g	2.3 g
Glutamic acid	11.8 g	3.91 g
Glycine	3.1 g	1.03 g
Proline	3.01 g	0.999 g
Serine	2.92 g	0.969 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 174010(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.