Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled
1 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (169 g): 438 kcal, 43.2 g protein, 0 g carbohydrate and 28.1 g fat.
Log 1 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (169 g) to todayCompare with another food
Nutrition Facts
Serving size1 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (169 g)
Amount per serving
Calories440
% Daily Value*
| Total Fat 28g | 36% |
|---|---|
| Saturated Fat 10g | 50% |
| Trans Fat — | |
| Cholesterol 160mg | 54% |
| Sodium 115mg | 5% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 43g | 86% |
| Vitamin D 2.7mcg | 15% |
| Calcium 60mg | 4% |
| Iron 2.4mg | 15% |
| Potassium 550mg | 10% |
* 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, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (169 g) gives you
High in Protein (86% DV), Phosphorus (28% DV), Zinc (69% DV), Selenium (112% DV), Thiamin (B1) (98% DV), Riboflavin (B2) (52% DV), Niacin (B3) (43% DV), Pantothenic acid (B5) (25% DV), Vitamin B6 (28% DV), Vitamin B12 (75% DV), Choline (27% DV)
Low in added sugars, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
41% protein · 0% carbohydrate · 59% fat
- Protein
- 43 g 41%
- Carbs
- 0 g 0%
- Fat
- 28 g 59%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 34% of foods
- Protein: more than 87% of foods
- Total fat: less than 20% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 52% of foods
All nutrients (57)
Amounts for 1 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (169 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 438 kcal | 259 kcal | |
| Protein | 43.2 g | 25.6 g | 86% |
| 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 | 96.8 g | 57.3 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 28.1 g | 16.6 g | 36% |
| Saturated fat | 10.1 g | 5.95 g | 50% |
| Monounsaturated fat | 12.5 g | 7.42 g | |
| Polyunsaturated fat | 2.47 g | 1.46 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 161 mg | 95 mg | 54% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 60.8 mg | 36 mg | 5% |
| Iron | 2.37 mg | 1.4 mg | 13% |
| Magnesium | 35.5 mg | 21 mg | 8% |
| Phosphorus | 355 mg | 210 mg | 28% |
| Potassium | 551 mg | 326 mg | 12% |
| Sodium | 117 mg | 69 mg | 5% |
| Zinc | 7.62 mg | 4.51 mg | 69% |
| Copper | 0.098 mg | 0.058 mg | 11% |
| Manganese | 0.005 mg | 0.003 mg | 0% |
| Selenium | 61.3 mcg | 36.3 mcg | 112% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 5.07 mcg | 3 mcg | 1% |
| Vitamin C | 0.507 mg | 0.3 mg | 1% |
| Vitamin D | 2.7 mcg | 1.6 mcg | 14% |
| Vitamin E | 0.49 mg | 0.29 mg | 3% |
| Vitamin K | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 1.17 mg | 0.695 mg | 98% |
| Riboflavin (B2) | 0.671 mg | 0.397 mg | 52% |
| Niacin (B3) | 6.88 mg | 4.07 mg | 43% |
| Pantothenic acid (B5) | 1.23 mg | 0.727 mg | 25% |
| Vitamin B6 | 0.468 mg | 0.277 mg | 28% |
| Folate | 6.76 mcg | 4 mcg | 2% |
| Vitamin B12 | 1.79 mcg | 1.06 mcg | 75% |
| Choline | 149 mg | 87.9 mg | 27% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.549 g | 0.325 g | |
| Threonine | 1.97 g | 1.17 g | |
| Isoleucine | 2.02 g | 1.2 g | |
| Leucine | 3.47 g | 2.05 g | |
| Lysine | 3.89 g | 2.3 g | |
| Methionine | 1.14 g | 0.677 g | |
| Cystine | 0.551 g | 0.326 g | |
| Phenylalanine | 1.73 g | 1.02 g | |
| Tyrosine | 1.51 g | 0.891 g | |
| Valine | 2.35 g | 1.39 g | |
| Arginine | 2.69 g | 1.59 g | |
| Histidine | 1.73 g | 1.02 g | |
| Alanine | 2.52 g | 1.49 g | |
| Aspartic acid | 4.01 g | 2.37 g | |
| Glutamic acid | 6.77 g | 4 g | |
| Glycine | 2.05 g | 1.22 g | |
| Proline | 1.74 g | 1.03 g | |
| Serine | 1.79 g | 1.06 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 167851(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.