Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled

1 steak (284 g): 471 kcal, 85.9 g protein, 0 g carbohydrate and 11.7 g fat.

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Nutrition Facts

Serving size1 steak (284 g)

Amount per serving

Calories470

% Daily Value*

Total Fat 12g	15%
Saturated Fat 4.5g	22%
Trans Fat 0.5g
Cholesterol 240mg	80%
Sodium 220mg	10%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 86g	172%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 9.3mg	50%
Potassium 1220mg	25%

* 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 (284 g) gives you

High in Protein (172% DV), Iron (52% DV), Phosphorus (70% DV), Potassium (26% DV), Zinc (136% DV), Copper (21% DV), Selenium (157% DV), Thiamin (B1) (21% DV), Riboflavin (B2) (69% DV), Niacin (B3) (164% DV), Pantothenic acid (B5) (28% DV), Vitamin B6 (149% DV), Vitamin B12 (272% DV), Choline (47% 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

77% protein · 0% carbohydrate · 23% fat

Protein: 86 g 77%
Carbs: 0 g 0%
Fat: 12 g 23%

Compared with other foods

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

Calories: less than 54% of foods
Protein: more than 96% of foods
Total fat: less than 54% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 47% of foods

All nutrients (59)

Amounts for 1 steak (284 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	471 kcal	166 kcal
Protein	85.9 g	30.2 g	172%
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	183 g	64.4 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	11.7 g	4.11 g	15%
Saturated fat	4.44 g	1.56 g	22%
Trans fat	0.511 g	0.18 g
Monounsaturated fat	5.25 g	1.85 g
Polyunsaturated fat	0.821 g	0.289 g
Omega-3 ALA	0.017 g	0.006 g
Omega-3 EPA	0.006 g	0.002 g
Omega-3 DHA	0.003 g	0.001 g
Cholesterol	241 mg	85 mg	80%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	51.1 mg	18 mg	4%
Iron	9.29 mg	3.27 mg	52%
Magnesium	48.3 mg	17 mg	11%
Phosphorus	872 mg	307 mg	70%
Potassium	1218 mg	429 mg	26%
Sodium	222 mg	78 mg	10%
Zinc	14.9 mg	5.25 mg	136%
Copper	0.19 mg	0.067 mg	21%
Manganese	0.017 mg	0.006 mg	1%
Selenium	86.3 mcg	30.4 mcg	157%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	8.52 mcg	3 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.966 mg	0.34 mg	6%
Vitamin K	5.96 mcg	2.1 mcg	5%
Thiamin (B1)	0.253 mg	0.089 mg	21%
Riboflavin (B2)	0.895 mg	0.315 mg	69%
Niacin (B3)	26.3 mg	9.26 mg	164%
Pantothenic acid (B5)	1.38 mg	0.486 mg	28%
Vitamin B6	2.53 mg	0.891 mg	149%
Folate	14.2 mcg	5 mcg	4%
Vitamin B12	6.53 mcg	2.3 mcg	272%
Choline	258 mg	90.8 mg	47%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	1.12 g	0.394 g
Threonine	4.65 g	1.64 g
Isoleucine	4.62 g	1.63 g
Leucine	8.47 g	2.98 g
Lysine	9.43 g	3.32 g
Methionine	2.62 g	0.924 g
Cystine	0.985 g	0.347 g
Phenylalanine	3.94 g	1.39 g
Tyrosine	3.68 g	1.3 g
Valine	4.89 g	1.72 g
Arginine	6.6 g	2.32 g
Histidine	3.62 g	1.27 g
Alanine	5.9 g	2.08 g
Aspartic acid	9.51 g	3.35 g
Glutamic acid	16.1 g	5.68 g
Glycine	4.25 g	1.5 g
Proline	4.12 g	1.45 g
Serine	4 g	1.41 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 169471(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.