Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled

Animal foods · Meat · Beef

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 30.7 g · 123 kcal/100g
Fat 10.3 g · 92 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 58 g
Total energy 224 kcal

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

Fat quality 50 / 100 How is this scored?
Total fat
10.3g
Saturated
3.9g
Monounsat.
4.4g
Polyunsat.
0.4g
Omega-6
0.27g

Saturated fat is 15.7% 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 51 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin E 0.4 mg
Vitamin K 2 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.17 mg
Niacin (B3) 5.6 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.40 mg
Folate (B9) 10 µg
Vitamin B12 1.84 µg

Minerals

Calcium 7 mg
Iron 2.5 mg
Magnesium 20 mg
Phosphorus 187 mg
Potassium 248 mg
Sodium 40 mg
Zinc 5.1 mg
Copper 0.07 mg
Manganese 0.01 mg
Selenium 32.4 µg

Notable source of Vitamin B12 (74% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.