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

1 steak (302 g): 432 kcal, 69.7 g protein, 0 g carbohydrate and 17.1 g fat.

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Nutrition Facts

Serving size1 steak (302 g)

Amount per serving

Calories430

% Daily Value*

Total Fat 17g	22%
Saturated Fat 7g	35%
Trans Fat 1g
Cholesterol 180mg	60%
Sodium 140mg	6%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 70g	139%
Vitamin D 0.3mcg	0%
Calcium 50mg	4%
Iron 5.6mg	30%
Potassium 860mg	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 (302 g) gives you

High in Protein (139% DV), Iron (31% DV), Phosphorus (50% DV), Zinc (102% DV), Selenium (118% DV), Riboflavin (B2) (49% DV), Niacin (B3) (127% DV), Pantothenic acid (B5) (22% DV), Vitamin B6 (103% DV), Vitamin B12 (224% DV), Choline (32% 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

64% protein · 0% carbohydrate · 36% fat

Protein: 70 g 64%
Carbs: 0 g 0%
Fat: 17 g 36%

Compared with other foods

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

Calories: less than 60% of foods
Protein: more than 82% of foods
Total fat: less than 47% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 69% of foods

All nutrients (59)

Amounts for 1 steak (302 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	432 kcal	143 kcal
Protein	69.7 g	23.1 g	139%
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	213 g	70.6 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	17.1 g	5.67 g	22%
Saturated fat	7.08 g	2.35 g	35%
Trans fat	0.903 g	0.299 g
Monounsaturated fat	8.19 g	2.71 g
Polyunsaturated fat	1.15 g	0.381 g
Omega-3 ALA	0.027 g	0.009 g
Omega-3 EPA	0.006 g	0.002 g
Omega-3 DHA	0 g	0 g
Cholesterol	181 mg	60 mg	60%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	45.3 mg	15 mg	3%
Iron	5.56 mg	1.84 mg	31%
Magnesium	36.2 mg	12 mg	9%
Phosphorus	625 mg	207 mg	50%
Potassium	858 mg	284 mg	18%
Sodium	139 mg	46 mg	6%
Zinc	11.2 mg	3.72 mg	102%
Copper	0.133 mg	0.044 mg	15%
Manganese	0.006 mg	0.002 mg	0%
Selenium	64.9 mcg	21.5 mcg	118%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	6.04 mcg	2 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.302 mcg	0.1 mcg	2%
Vitamin E	0.664 mg	0.22 mg	4%
Vitamin K	4.53 mcg	1.5 mcg	4%
Thiamin (B1)	0.169 mg	0.056 mg	14%
Riboflavin (B2)	0.637 mg	0.211 mg	49%
Niacin (B3)	20.4 mg	6.74 mg	127%
Pantothenic acid (B5)	1.12 mg	0.372 mg	22%
Vitamin B6	1.75 mg	0.578 mg	103%
Folate	12.1 mcg	4 mcg	3%
Vitamin B12	5.38 mcg	1.78 mcg	224%
Choline	176 mg	58.3 mg	32%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.855 g	0.283 g
Threonine	3.58 g	1.19 g
Isoleucine	3.55 g	1.18 g
Leucine	6.55 g	2.17 g
Lysine	7.32 g	2.42 g
Methionine	2.02 g	0.67 g
Cystine	0.764 g	0.253 g
Phenylalanine	3.04 g	1 g
Tyrosine	2.84 g	0.942 g
Valine	3.75 g	1.24 g
Arginine	5.11 g	1.69 g
Histidine	2.83 g	0.936 g
Alanine	4.55 g	1.51 g
Aspartic acid	7.36 g	2.44 g
Glutamic acid	12.4 g	4.11 g
Glycine	3.28 g	1.09 g
Proline	3.2 g	1.06 g
Serine	3.09 g	1.02 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 174011(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.