Beef, round, full cut, separable lean only, trimmed to 1/4" fat, select, cooked, broiled

Animal foods · Meat · Beef

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 29.3 g · 117 kcal/100g
Fat 5.2 g · 47 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 62 g
Total energy 172 kcal

Energy is predominantly from protein (71%); EFSA recommends 10–35% for a balanced diet

Fat quality 62 / 100 How is this scored?
Total fat
5.2g
Saturated
1.8g
Monounsat.
2.2g
Polyunsat.
0.2g
Omega-6
0.17g

Saturated fat is 9.6% of energy, within 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 60 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Thiamin (B1) 0.10 mg
Riboflavin (B2) 0.22 mg
Niacin (B3) 4.3 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.41 mg
Folate (B9) 10 µg
Vitamin B12 3.17 µg

Minerals

Calcium 5 mg
Iron 2.7 mg
Magnesium 28 mg
Phosphorus 256 mg
Potassium 423 mg
Sodium 64 mg
Zinc 4.7 mg
Copper 0.11 mg
Manganese 0.02 mg
Selenium 27.7 µg

Notable source of Vitamin B12 (127% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.