Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw
1 roast (1316 g): 1619 kcal, 284.8 g protein, 0 g carbohydrate and 53.8 g fat.
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Nutrition Facts
Serving size1 roast (1316 g)
Amount per serving
Calories1620
% Daily Value*
| Total Fat 54g | 69% |
|---|---|
| Saturated Fat 22g | 109% |
| Trans Fat 2.5g | |
| Cholesterol 855mg | 285% |
| Sodium 960mg | 42% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 285g | 570% |
| Vitamin D 0mcg | 0% |
| Calcium 160mg | 10% |
| Iron 34.7mg | 190% |
| Potassium 5250mg | 110% |
* 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 roast (1316 g) gives you
High in Protein (570% DV), Iron (193% DV), Magnesium (78% DV), Phosphorus (248% DV), Potassium (112% DV), Zinc (821% DV), Copper (108% DV), Selenium (577% DV), Thiamin (B1) (99% DV), Riboflavin (B2) (215% DV), Niacin (B3) (380% DV), Pantothenic acid (B5) (209% DV), Vitamin B6 (451% DV), Vitamin B12 (1513% DV), Choline (176% 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
70% protein · 0% carbohydrate · 30% fat
- Protein
- 285 g 70%
- Carbs
- 0 g 0%
- Fat
- 54 g 30%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 66% of foods
- Protein: more than 78% of foods
- Total fat: less than 54% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 50% of foods
All nutrients (59)
Amounts for 1 roast (1316 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 1619 kcal | 123 kcal | |
| Protein | 285 g | 21.6 g | 570% |
| 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 | 963 g | 73.2 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 53.8 g | 4.09 g | 69% |
| Saturated fat | 21.8 g | 1.65 g | 109% |
| Trans fat | 2.51 g | 0.191 g | |
| Monounsaturated fat | 27.5 g | 2.09 g | |
| Polyunsaturated fat | 3.9 g | 0.296 g | |
| Omega-3 ALA | 0.013 g | 0.001 g | |
| Omega-3 EPA | 0.013 g | 0.001 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 855 mg | 65 mg | 285% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 158 mg | 12 mg | 12% |
| Iron | 34.7 mg | 2.64 mg | 193% |
| Magnesium | 329 mg | 25 mg | 78% |
| Phosphorus | 3106 mg | 236 mg | 248% |
| Potassium | 5251 mg | 399 mg | 112% |
| Sodium | 961 mg | 73 mg | 42% |
| Zinc | 90.3 mg | 6.86 mg | 821% |
| Copper | 0.974 mg | 0.074 mg | 108% |
| Manganese | 0.171 mg | 0.013 mg | 7% |
| Selenium | 317 mcg | 24.1 mcg | 577% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 26.3 mcg | 2 mcg | 3% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 2.37 mg | 0.18 mg | 16% |
| Vitamin K | 19.7 mcg | 1.5 mcg | 16% |
| Thiamin (B1) | 1.18 mg | 0.09 mg | 99% |
| Riboflavin (B2) | 2.79 mg | 0.212 mg | 215% |
| Niacin (B3) | 60.8 mg | 4.62 mg | 380% |
| Pantothenic acid (B5) | 10.5 mg | 0.795 mg | 209% |
| Vitamin B6 | 7.67 mg | 0.583 mg | 451% |
| Folate | 39.5 mcg | 3 mcg | 10% |
| Vitamin B12 | 36.3 mcg | 2.76 mcg | 1513% |
| Choline | 967 mg | 73.5 mg | 176% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 3.26 g | 0.248 g | |
| Threonine | 12.9 g | 0.98 g | |
| Isoleucine | 12.5 g | 0.947 g | |
| Leucine | 23.6 g | 1.79 g | |
| Lysine | 25.6 g | 1.95 g | |
| Methionine | 8.3 g | 0.631 g | |
| Cystine | 3.03 g | 0.23 g | |
| Phenylalanine | 11.1 g | 0.844 g | |
| Tyrosine | 10.1 g | 0.767 g | |
| Valine | 13.2 g | 1 g | |
| Arginine | 19.1 g | 1.46 g | |
| Histidine | 9.4 g | 0.714 g | |
| Alanine | 16.5 g | 1.25 g | |
| Aspartic acid | 26.2 g | 1.99 g | |
| Glutamic acid | 46.4 g | 3.52 g | |
| Glycine | 12.7 g | 0.964 g | |
| Proline | 11.7 g | 0.891 g | |
| Serine | 11.2 g | 0.85 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 169480(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.