Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, choice, raw
1 steak (209 g): 314 kcal, 43.3 g protein, 0 g carbohydrate and 14.3 g fat.
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Nutrition Facts
Serving size1 steak (209 g)
Amount per serving
Calories310
% Daily Value*
| Total Fat 14g | 18% |
|---|---|
| Saturated Fat 5g | 24% |
| Trans Fat 0g | |
| Cholesterol 120mg | 40% |
| Sodium 115mg | 5% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 43g | 87% |
| Vitamin D — | |
| Calcium 10mg | 0% |
| Iron 4.1mg | 25% |
| Potassium 760mg | 15% |
* 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 (209 g) gives you
High in Protein (87% DV), Iron (23% DV), Phosphorus (36% DV), Zinc (98% DV), Selenium (116% DV), Riboflavin (B2) (28% DV), Niacin (B3) (64% DV), Pantothenic acid (B5) (30% DV), Vitamin B6 (65% DV), Vitamin B12 (352% DV), Choline (31% 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
57% protein · 0% carbohydrate · 43% fat
- Protein
- 43 g 57%
- Carbs
- 0 g 0%
- Fat
- 14 g 43%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 58% of foods
- Protein: more than 75% of foods
- Total fat: less than 43% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 64% of foods
All nutrients (56)
Amounts for 1 steak (209 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 314 kcal | 150 kcal | |
| Protein | 43.3 g | 20.7 g | 87% |
| 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 | 151 g | 72 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 14.3 g | 6.85 g | 18% |
| Saturated fat | 4.81 g | 2.3 g | 24% |
| Trans fat | 0.439 g | 0.21 g | |
| Monounsaturated fat | 5.22 g | 2.5 g | |
| Polyunsaturated fat | 0.671 g | 0.321 g | |
| Omega-3 ALA | 0.023 g | 0.011 g | |
| Cholesterol | 121 mg | 58 mg | 40% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 10.4 mg | 5 mg | 1% |
| Iron | 4.05 mg | 1.94 mg | 23% |
| Magnesium | 50.2 mg | 24 mg | 12% |
| Phosphorus | 447 mg | 214 mg | 36% |
| Potassium | 763 mg | 365 mg | 16% |
| Sodium | 113 mg | 54 mg | 5% |
| Zinc | 10.8 mg | 5.15 mg | 98% |
| Copper | 0.161 mg | 0.077 mg | 18% |
| Manganese | 0.023 mg | 0.011 mg | 1% |
| Selenium | 64 mcg | 30.6 mcg | 116% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.439 mg | 0.21 mg | 3% |
| Vitamin K | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 0.153 mg | 0.073 mg | 13% |
| Riboflavin (B2) | 0.368 mg | 0.176 mg | 28% |
| Niacin (B3) | 10.2 mg | 4.89 mg | 64% |
| Pantothenic acid (B5) | 1.49 mg | 0.711 mg | 30% |
| Vitamin B6 | 1.1 mg | 0.526 mg | 65% |
| Folate | 23 mcg | 11 mcg | 6% |
| Vitamin B12 | 8.44 mcg | 4.04 mcg | 352% |
| Choline | 170 mg | 81.3 mg | 31% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.284 g | 0.136 g | |
| Threonine | 1.73 g | 0.828 g | |
| Isoleucine | 1.97 g | 0.943 g | |
| Leucine | 3.45 g | 1.65 g | |
| Lysine | 3.66 g | 1.75 g | |
| Methionine | 1.13 g | 0.54 g | |
| Cystine | 0.56 g | 0.268 g | |
| Phenylalanine | 1.71 g | 0.819 g | |
| Tyrosine | 1.38 g | 0.661 g | |
| Valine | 2.15 g | 1.03 g | |
| Arginine | 2.8 g | 1.34 g | |
| Histidine | 1.38 g | 0.662 g | |
| Alanine | 2.64 g | 1.26 g | |
| Aspartic acid | 3.95 g | 1.89 g | |
| Glutamic acid | 6.51 g | 3.11 g | |
| Glycine | 2.64 g | 1.26 g | |
| Proline | 2.07 g | 0.989 g | |
| Serine | 1.71 g | 0.817 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 173361(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.