Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised

Animal foods · Meat · Beef

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 32.7 g · 131 kcal/100g
Fat 11.2 g · 101 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 56 g
Total energy 240 kcal

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

Fat quality 50 / 100 How is this scored?
Total fat
11.2g
Saturated
4.2g
Monounsat.
4.8g
Polyunsat.
0.4g
Omega-6
0.30g

Saturated fat is 15.9% of energy, above the WHO limit of 10%.

Protein quality 99 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 99%
Valine 100%

Limiting amino acid is Tryptophan (99% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 52 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin E 0.5 mg
Vitamin K 2 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.16 mg
Niacin (B3) 5.5 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.43 mg
Folate (B9) 10 µg
Vitamin B12 1.67 µg

Minerals

Calcium 8 mg
Iron 2.6 mg
Magnesium 22 mg
Phosphorus 208 mg
Potassium 269 mg
Sodium 43 mg
Zinc 5.6 mg
Copper 0.09 mg
Manganese 0.01 mg
Selenium 32.6 µg

Notable source of Vitamin B12 (67% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.