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

Composition

Energy

Protein 27.6 g · 110 kcal/100g

Fat 11.1 g · 100 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 61 g

Total energy 210 kcal

Energy is predominantly from protein (53%); EFSA recommends 10–35% for a balanced diet

Total fat

11.1g

Saturated

4.5g

Monounsat.

5.3g

Polyunsat.

0.6g

Omega-3

0.01g

Omega-6

0.49g

Saturated fat is 19.4% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 35.3 (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 7 µg

Vitamin C 0.0 mg

Vitamin D 0.1 µg

Vitamin E 0.1 mg

Vitamin K 2 µg

Thiamin (B1) 0.09 mg

Riboflavin (B2) 0.31 mg

Niacin (B3) 4.3 mg

Pantothenic (B5) 1.0 mg

Vitamin B6 0.40 mg

Folate (B9) 7 µg

Vitamin B12 5.04 µg

Minerals

Calcium 14 mg

Iron 3.0 mg

Magnesium 23 mg

Phosphorus 217 mg

Potassium 379 mg

Sodium 85 mg

Zinc 9.5 mg

Copper 0.12 mg

Manganese 0.02 mg

Selenium 30.7 µg

Notable source of Vitamin B12 (202% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.