Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled

Composition

Energy

Protein 30.1 g · 120 kcal/100g

Fat 3.8 g · 34 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 64 g

Total energy 162 kcal

Energy is predominantly from protein (78%); EFSA recommends 10–35% for a balanced diet

Total fat

3.8g

Saturated

1.6g

Monounsat.

1.8g

Polyunsat.

0.3g

Omega-3

0.01g

Omega-6

0.22g

Saturated fat is 8.6% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 36.3 (target ≤ 4).

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

Vitamins

Vitamin A 3 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 0.3 mg

Vitamin K 2 µg

Thiamin (B1) 0.09 mg

Riboflavin (B2) 0.33 mg

Niacin (B3) 9.0 mg

Pantothenic (B5) 0.5 mg

Vitamin B6 0.88 mg

Folate (B9) 5 µg

Vitamin B12 2.28 µg

Minerals

Calcium 18 mg

Iron 3.3 mg

Magnesium 17 mg

Phosphorus 306 mg

Potassium 435 mg

Sodium 75 mg

Zinc 5.2 mg

Copper 0.07 mg

Manganese 0.01 mg

Selenium 30.8 µg

Notable source of Vitamin B12 (91% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.