Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled

1 steak (297 g): 526 kcal, 84.4 g protein, 0 g carbohydrate and 18.2 g fat.

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Nutrition Facts

Serving size1 steak (297 g)

Amount per serving

Calories530

% Daily Value*

Total Fat 18g	23%
Saturated Fat 8g	39%
Trans Fat 1.5g
Cholesterol 245mg	82%
Sodium 200mg	9%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 84g	169%
Vitamin D 0.3mcg	0%
Calcium 40mg	2%
Iron 8.6mg	50%
Potassium 1090mg	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 (297 g) gives you

High in Protein (169% DV), Iron (48% DV), Phosphorus (58% DV), Potassium (23% DV), Zinc (223% DV), Copper (33% DV), Selenium (167% DV), Thiamin (B1) (25% DV), Riboflavin (B2) (53% DV), Niacin (B3) (100% DV), Pantothenic acid (B5) (49% DV), Vitamin B6 (116% DV), Vitamin B12 (442% DV), Choline (49% 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

67% protein · 0% carbohydrate · 33% fat

Protein: 84 g 67%
Carbs: 0 g 0%
Fat: 18 g 33%

Compared with other foods

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

Calories: less than 51% of foods
Protein: more than 93% of foods
Total fat: less than 45% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 54% of foods

All nutrients (59)

Amounts for 1 steak (297 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	526 kcal	177 kcal
Protein	84.4 g	28.4 g	169%
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	192 g	64.7 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	18.2 g	6.14 g	23%
Saturated fat	7.85 g	2.64 g	39%
Trans fat	1.26 g	0.424 g
Monounsaturated fat	9.15 g	3.08 g
Polyunsaturated fat	1.02 g	0.343 g
Omega-3 ALA	0.036 g	0.012 g
Omega-3 EPA	0.009 g	0.003 g
Omega-3 DHA	0.003 g	0.001 g
Cholesterol	247 mg	83 mg	82%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	35.6 mg	12 mg	3%
Iron	8.58 mg	2.89 mg	48%
Magnesium	71.3 mg	24 mg	17%
Phosphorus	728 mg	245 mg	58%
Potassium	1087 mg	366 mg	23%
Sodium	199 mg	67 mg	9%
Zinc	24.6 mg	8.27 mg	223%
Copper	0.3 mg	0.101 mg	33%
Manganese	0.039 mg	0.013 mg	2%
Selenium	91.8 mcg	30.9 mcg	167%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	17.8 mcg	6 mcg	2%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.297 mcg	0.1 mcg	1%
Vitamin E	0.208 mg	0.07 mg	1%
Vitamin K	4.75 mcg	1.6 mcg	4%
Thiamin (B1)	0.294 mg	0.099 mg	25%
Riboflavin (B2)	0.689 mg	0.232 mg	53%
Niacin (B3)	16 mg	5.38 mg	100%
Pantothenic acid (B5)	2.47 mg	0.831 mg	49%
Vitamin B6	1.97 mg	0.664 mg	116%
Folate	20.8 mcg	7 mcg	5%
Vitamin B12	10.6 mcg	3.57 mcg	442%
Choline	268 mg	90.2 mg	49%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.95 g	0.32 g
Threonine	3.71 g	1.25 g
Isoleucine	3.59 g	1.21 g
Leucine	6.79 g	2.29 g
Lysine	7.38 g	2.48 g
Methionine	2.4 g	0.807 g
Cystine	0.885 g	0.298 g
Phenylalanine	3.21 g	1.08 g
Tyrosine	2.91 g	0.98 g
Valine	3.81 g	1.28 g
Arginine	5.55 g	1.87 g
Histidine	2.73 g	0.92 g
Alanine	4.81 g	1.62 g
Aspartic acid	7.57 g	2.55 g
Glutamic acid	13.3 g	4.49 g
Glycine	3.85 g	1.3 g
Proline	3.47 g	1.17 g
Serine	3.24 g	1.09 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 171786(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.