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

1 steak (252 g): 345 kcal, 51.1 g protein, 0 g carbohydrate and 15.6 g fat.

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Nutrition Facts

Serving size1 steak (252 g)

Amount per serving

Calories350

% Daily Value*

Total Fat 16g	20%
Saturated Fat 7g	34%
Trans Fat 1g
Cholesterol 180mg	60%
Sodium 220mg	9%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 51g	102%
Vitamin D 0.3mcg	0%
Calcium 30mg	2%
Iron 6.3mg	35%
Potassium 870mg	20%

* 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 (252 g) gives you

High in Protein (102% DV), Iron (35% DV), Phosphorus (42% DV), Zinc (180% DV), Copper (27% DV), Selenium (108% DV), Thiamin (B1) (23% DV), Riboflavin (B2) (54% DV), Niacin (B3) (65% DV), Pantothenic acid (B5) (51% DV), Vitamin B6 (58% DV), Vitamin B12 (461% DV), Choline (36% 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

59% protein · 0% carbohydrate · 41% fat

Protein: 51 g 59%
Carbs: 0 g 0%
Fat: 16 g 41%

Compared with other foods

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

Calories: less than 62% of foods
Protein: more than 74% of foods
Total fat: less than 45% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 44% of foods

All nutrients (59)

Amounts for 1 steak (252 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	345 kcal	137 kcal
Protein	51.1 g	20.3 g	102%
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	184 g	73 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	15.6 g	6.21 g	20%
Saturated fat	6.78 g	2.69 g	34%
Trans fat	0.771 g	0.306 g
Monounsaturated fat	7.86 g	3.12 g
Polyunsaturated fat	0.985 g	0.391 g
Omega-3 ALA	0.025 g	0.01 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0.003 g	0.001 g
Cholesterol	179 mg	71 mg	60%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	30.2 mg	12 mg	2%
Iron	6.27 mg	2.49 mg	35%
Magnesium	50.4 mg	20 mg	12%
Phosphorus	529 mg	210 mg	42%
Potassium	867 mg	344 mg	18%
Sodium	217 mg	86 mg	9%
Zinc	19.8 mg	7.84 mg	180%
Copper	0.247 mg	0.098 mg	27%
Manganese	0.028 mg	0.011 mg	1%
Selenium	59.5 mcg	23.6 mcg	108%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	7.56 mcg	3 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.252 mcg	0.1 mcg	1%
Vitamin E	0.504 mg	0.2 mg	3%
Vitamin K	3.78 mcg	1.5 mcg	3%
Thiamin (B1)	0.277 mg	0.11 mg	23%
Riboflavin (B2)	0.698 mg	0.277 mg	54%
Niacin (B3)	10.4 mg	4.13 mg	65%
Pantothenic acid (B5)	2.53 mg	1 mg	51%
Vitamin B6	0.983 mg	0.39 mg	58%
Folate	7.56 mcg	3 mcg	2%
Vitamin B12	11.1 mcg	4.39 mcg	461%
Choline	197 mg	78 mg	36%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.575 g	0.228 g
Threonine	2.25 g	0.892 g
Isoleucine	2.17 g	0.862 g
Leucine	4.11 g	1.63 g
Lysine	4.47 g	1.77 g
Methionine	1.45 g	0.576 g
Cystine	0.537 g	0.213 g
Phenylalanine	1.95 g	0.772 g
Tyrosine	1.76 g	0.699 g
Valine	2.31 g	0.916 g
Arginine	3.36 g	1.33 g
Histidine	1.66 g	0.657 g
Alanine	2.92 g	1.16 g
Aspartic acid	4.58 g	1.82 g
Glutamic acid	8.08 g	3.21 g
Glycine	2.33 g	0.925 g
Proline	2.1 g	0.833 g
Serine	1.96 g	0.779 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 169536(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.