Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried

Animal foods · Meat · Beef

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 28.8 g · 115 kcal/100g
Fat 21.1 g · 190 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 50 g
Total energy 313 kcal

Energy is predominantly from fat (62%); EFSA recommends 20–35% for a balanced diet

Fat quality 44 / 100 How is this scored?
Total fat
21.1g
Saturated
8.2g
Monounsat.
8.9g
Polyunsat.
1.7g
Omega-6
1.34g

Saturated fat is 23.5% 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 57 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.3 µg
Vitamin E 0.5 mg
Vitamin K 2 µg
Thiamin (B1) 0.12 mg
Riboflavin (B2) 0.29 mg
Niacin (B3) 3.8 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.44 mg
Folate (B9) 9 µg
Vitamin B12 3.34 µg

Minerals

Calcium 12 mg
Iron 3.4 mg
Magnesium 28 mg
Phosphorus 235 mg
Potassium 406 mg
Sodium 71 mg
Zinc 5.6 mg
Copper 0.13 mg
Manganese 0.02 mg
Selenium 29.8 µg

Notable source of Vitamin B12 (134% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.