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

Animal foods · Meat · Beef

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 28.3 g · 113 kcal/100g
Fat 9.8 g · 88 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 62 g
Total energy 202 kcal

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

Fat quality 37 / 100 How is this scored?
Total fat
9.8g
Saturated
4.0g
Monounsat.
5.0g
Polyunsat.
0.5g
Omega-3
0.01g
Omega-6
0.41g

Saturated fat is 17.8% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 51.0 (target ≤ 4).

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 56 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.0 mg
Vitamin D 0.1 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.32 mg
Niacin (B3) 4.3 mg
Pantothenic (B5) 1.0 mg
Vitamin B6 0.39 mg
Folate (B9) 7 µg
Vitamin B12 5.11 µg

Minerals

Calcium 14 mg
Iron 3.2 mg
Magnesium 23 mg
Phosphorus 226 mg
Potassium 389 mg
Sodium 85 mg
Zinc 9.9 mg
Copper 0.14 mg
Manganese 0.02 mg
Selenium 31.2 µg

Notable source of Vitamin B12 (204% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.