Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled

Animal foods · Meat · Beef

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 30.7 g · 123 kcal/100g
Fat 9.0 g · 81 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 60 g
Total energy 204 kcal

Energy is predominantly from protein (60%); EFSA recommends 10–35% for a balanced diet

Fat quality 51 / 100 How is this scored?
Total fat
9.0g
Saturated
3.4g
Monounsat.
3.8g
Polyunsat.
0.4g
Omega-6
0.24g

Saturated fat is 15.1% 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 49 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.1 µg
Vitamin E 0.4 mg
Vitamin K 2 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.16 mg
Niacin (B3) 5.4 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.40 mg
Folate (B9) 10 µg
Vitamin B12 1.71 µg

Minerals

Calcium 7 mg
Iron 2.5 mg
Magnesium 20 mg
Phosphorus 193 mg
Potassium 252 mg
Sodium 41 mg
Zinc 5.2 mg
Copper 0.07 mg
Manganese 0.01 mg
Selenium 31.7 µg

Notable source of Vitamin B12 (68% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.