Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw

1 steak (239 g): 349 kcal, 48.2 g protein, 0 g carbohydrate and 17.3 g fat.

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Nutrition Facts

Serving size1 steak (239 g)

Amount per serving

Calories350

% Daily Value*

Total Fat 17g	22%
Saturated Fat 8g	38%
Trans Fat 1g
Cholesterol 165mg	55%
Sodium 200mg	9%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 48g	96%
Vitamin D 0.2mcg	0%
Calcium 30mg	2%
Iron 6mg	35%
Potassium 800mg	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 (239 g) gives you

High in Protein (96% DV), Iron (33% DV), Phosphorus (38% DV), Zinc (164% DV), Copper (25% DV), Selenium (98% DV), Riboflavin (B2) (47% DV), Niacin (B3) (58% DV), Pantothenic acid (B5) (45% DV), Vitamin B6 (57% DV), Vitamin B12 (431% 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

55% protein · 0% carbohydrate · 45% fat

Protein: 48 g 55%
Carbs: 0 g 0%
Fat: 17 g 45%

Compared with other foods

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

Calories: less than 59% of foods
Protein: more than 73% of foods
Total fat: less than 41% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 46% of foods

All nutrients (59)

Amounts for 1 steak (239 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	349 kcal	146 kcal
Protein	48.2 g	20.2 g	96%
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	172 g	71.9 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	17.3 g	7.25 g	22%
Saturated fat	7.54 g	3.15 g	38%
Trans fat	0.791 g	0.331 g
Monounsaturated fat	9.01 g	3.77 g
Polyunsaturated fat	0.992 g	0.415 g
Omega-3 ALA	0.024 g	0.01 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0.002 g	0.001 g
Cholesterol	165 mg	69 mg	55%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	28.7 mg	12 mg	2%
Iron	5.95 mg	2.49 mg	33%
Magnesium	45.4 mg	19 mg	11%
Phosphorus	480 mg	201 mg	38%
Potassium	801 mg	335 mg	17%
Sodium	196 mg	82 mg	9%
Zinc	18 mg	7.55 mg	164%
Copper	0.227 mg	0.095 mg	25%
Manganese	0.024 mg	0.01 mg	1%
Selenium	54 mcg	22.6 mcg	98%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	7.17 mcg	3 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.239 mcg	0.1 mcg	1%
Vitamin E	0.406 mg	0.17 mg	3%
Vitamin K	3.58 mcg	1.5 mcg	3%
Thiamin (B1)	0.227 mg	0.095 mg	19%
Riboflavin (B2)	0.612 mg	0.256 mg	47%
Niacin (B3)	9.24 mg	3.87 mg	58%
Pantothenic acid (B5)	2.24 mg	0.936 mg	45%
Vitamin B6	0.966 mg	0.404 mg	57%
Folate	7.17 mcg	3 mcg	2%
Vitamin B12	10.3 mcg	4.33 mcg	431%
Choline	177 mg	74.2 mg	32%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.543 g	0.227 g
Threonine	2.12 g	0.887 g
Isoleucine	2.05 g	0.857 g
Leucine	3.87 g	1.62 g
Lysine	4.21 g	1.76 g
Methionine	1.37 g	0.572 g
Cystine	0.507 g	0.212 g
Phenylalanine	1.83 g	0.767 g
Tyrosine	1.66 g	0.695 g
Valine	2.18 g	0.911 g
Arginine	3.17 g	1.33 g
Histidine	1.56 g	0.653 g
Alanine	2.75 g	1.15 g
Aspartic acid	4.32 g	1.81 g
Glutamic acid	7.62 g	3.19 g
Glycine	2.2 g	0.919 g
Proline	1.98 g	0.828 g
Serine	1.85 g	0.774 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 168693(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.