Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised

Animal foods · Meat · Beef

g
Macronutrients 42 / 100 How is this scored?

Composition

Energy

Protein 28.0 g · 112 kcal/100g
Fat 13.0 g · 117 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 57 g
Total energy 237 kcal

Energy is predominantly from fat (51%); EFSA recommends 20–35% for a balanced diet

Fat quality 44 / 100 How is this scored?
Total fat
13.0g
Saturated
5.5g
Monounsat.
5.4g
Polyunsat.
0.4g
Omega-6
0.28g

Saturated fat is 21.0% of energy, above the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 53 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.2 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.14 mg
Riboflavin (B2) 0.19 mg
Niacin (B3) 4.6 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.36 mg
Folate (B9) 9 µg
Vitamin B12 3.41 µg

Minerals

Calcium 6 mg
Iron 3.5 mg
Magnesium 24 mg
Phosphorus 267 mg
Potassium 351 mg
Sodium 72 mg
Zinc 6.1 mg
Copper 0.12 mg
Manganese 0.02 mg
Selenium 30.8 µg

Notable source of Vitamin B12 (136% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.