Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised

Composition

Energy

Protein 30.5 g · 122 kcal/100g

Fat 10.5 g · 94 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 58 g

Total energy 216 kcal

Energy is predominantly from protein (56%); EFSA recommends 10–35% for a balanced diet

Total fat

10.5g

Saturated

4.0g

Monounsat.

5.1g

Polyunsat.

0.5g

Omega-3

0.02g

Omega-6

0.43g

Saturated fat is 16.7% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 24.0 (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 2 µg

Vitamin C 0.0 mg

Vitamin D 0.1 µg

Vitamin E 0.1 mg

Vitamin K 2 µg

Thiamin (B1) 0.07 mg

Riboflavin (B2) 0.25 mg

Niacin (B3) 3.9 mg

Pantothenic (B5) 0.8 mg

Vitamin B6 0.32 mg

Folate (B9) 8 µg

Vitamin B12 3.39 µg

Minerals

Calcium 14 mg

Iron 3.2 mg

Magnesium 22 mg

Phosphorus 206 mg

Potassium 306 mg

Sodium 65 mg

Zinc 11.3 mg

Copper 0.10 mg

Manganese 0.02 mg

Selenium 35.5 µg

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