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

1 steak (177 g): 358 kcal, 50.1 g protein, 0 g carbohydrate and 17.4 g fat.

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Nutrition Facts

Serving size1 steak (177 g)

Amount per serving

Calories360

% Daily Value*

Total Fat 17g	22%
Saturated Fat 7g	35%
Trans Fat 0.5g
Cholesterol 165mg	55%
Sodium 150mg	7%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 50g	100%
Vitamin D 0.2mcg	0%
Calcium 20mg	0%
Iron 5.7mg	30%
Potassium 690mg	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 (177 g) gives you

High in Protein (100% DV), Iron (32% DV), Phosphorus (32% DV), Zinc (158% DV), Copper (27% DV), Selenium (100% DV), Riboflavin (B2) (43% DV), Niacin (B3) (47% DV), Pantothenic acid (B5) (35% DV), Vitamin B6 (41% DV), Vitamin B12 (377% DV), Choline (34% 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

56% protein · 0% carbohydrate · 44% fat

Protein: 50 g 56%
Carbs: 0 g 0%
Fat: 17 g 44%

Compared with other foods

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

Calories: less than 45% of foods
Protein: more than 93% of foods
Total fat: less than 33% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 45% of foods

All nutrients (59)

Amounts for 1 steak (177 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	358 kcal	202 kcal
Protein	50.1 g	28.3 g	100%
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	109 g	61.7 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	17.4 g	9.83 g	22%
Saturated fat	7.05 g	3.98 g	35%
Trans fat	0.632 g	0.357 g
Monounsaturated fat	8.88 g	5.02 g
Polyunsaturated fat	0.857 g	0.484 g
Omega-3 ALA	0.014 g	0.008 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	165 mg	93 mg	55%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	24.8 mg	14 mg	2%
Iron	5.72 mg	3.23 mg	32%
Magnesium	40.7 mg	23 mg	10%
Phosphorus	400 mg	226 mg	32%
Potassium	689 mg	389 mg	15%
Sodium	150 mg	85 mg	7%
Zinc	17.4 mg	9.85 mg	158%
Copper	0.239 mg	0.135 mg	27%
Manganese	0.028 mg	0.016 mg	1%
Selenium	55.2 mcg	31.2 mcg	100%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1.77 mcg	1 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.177 mcg	0.1 mcg	1%
Vitamin E	0.248 mg	0.14 mg	2%
Vitamin K	2.83 mcg	1.6 mcg	2%
Thiamin (B1)	0.142 mg	0.08 mg	12%
Riboflavin (B2)	0.561 mg	0.317 mg	43%
Niacin (B3)	7.59 mg	4.29 mg	47%
Pantothenic acid (B5)	1.73 mg	0.98 mg	35%
Vitamin B6	0.689 mg	0.389 mg	41%
Folate	12.4 mcg	7 mcg	3%
Vitamin B12	9.04 mcg	5.11 mcg	377%
Choline	187 mg	105 mg	34%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.573 g	0.324 g
Threonine	2.27 g	1.28 g
Isoleucine	2.19 g	1.24 g
Leucine	4.14 g	2.34 g
Lysine	4.5 g	2.54 g
Methionine	1.46 g	0.825 g
Cystine	0.533 g	0.301 g
Phenylalanine	1.95 g	1.1 g
Tyrosine	1.78 g	1 g
Valine	2.32 g	1.31 g
Arginine	3.37 g	1.9 g
Histidine	1.65 g	0.933 g
Alanine	2.89 g	1.64 g
Aspartic acid	4.61 g	2.6 g
Glutamic acid	8.15 g	4.61 g
Glycine	2.23 g	1.26 g
Proline	2.06 g	1.16 g
Serine	1.97 g	1.11 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 169475(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.