Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw

Animal foods · Meat · Beef

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 21.9 g · 88 kcal/100g
Fat 3.7 g · 33 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 74 g
Total energy 121 kcal

Energy is predominantly from protein (72%); EFSA recommends 10–35% for a balanced diet

Fat quality 73 / 100 How is this scored?
Total fat
3.7g
Saturated
1.5g
Monounsat.
1.9g
Polyunsat.
0.3g
Omega-3
0.00g
Omega-6
0.24g

Saturated fat is 11.4% 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 52 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 2 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.22 mg
Niacin (B3) 4.7 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.60 mg
Folate (B9) 4 µg
Vitamin B12 2.86 µg

Minerals

Calcium 12 mg
Iron 2.6 mg
Magnesium 26 mg
Phosphorus 235 mg
Potassium 386 mg
Sodium 71 mg
Zinc 7.0 mg
Copper 0.08 mg
Manganese 0.01 mg
Selenium 24.1 µg

Notable source of Vitamin B12 (114% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.