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

Composition

Energy

Protein 27.7 g · 111 kcal/100g

Fat 9.3 g · 84 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 62 g

Total energy 194 kcal

Energy is predominantly from protein (57%); EFSA recommends 10–35% for a balanced diet

Total fat

9.3g

Saturated

3.9g

Monounsat.

4.2g

Polyunsat.

0.6g

Omega-3

0.02g

Omega-6

0.51g

Saturated fat is 17.9% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 32.1 (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 7 µg

Vitamin C 0.0 mg

Vitamin D 0.1 µg

Vitamin E 0.1 mg

Vitamin K 2 µg

Thiamin (B1) 0.10 mg

Riboflavin (B2) 0.31 mg

Niacin (B3) 4.5 mg

Pantothenic (B5) 1.1 mg

Vitamin B6 0.40 mg

Folate (B9) 7 µg

Vitamin B12 5.28 µg

Minerals

Calcium 14 mg

Iron 3.0 mg

Magnesium 24 mg

Phosphorus 224 mg

Potassium 388 mg

Sodium 88 mg

Zinc 9.7 mg

Copper 0.11 mg

Manganese 0.02 mg

Selenium 31.9 µg

Notable source of Vitamin B12 (211% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.