Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised

Composition

Energy

Protein 27.2 g · 109 kcal/100g

Fat 19.0 g · 171 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 53 g

Total energy 288 kcal

Energy is predominantly from fat (61%); EFSA recommends 20–35% for a balanced diet

Total fat

19.0g

Saturated

7.9g

Monounsat.

8.8g

Polyunsat.

0.9g

Omega-3

0.04g

Omega-6

0.74g

Saturated fat is 24.5% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 19.6 (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 8 µg

Vitamin C 0.0 mg

Vitamin D 0.1 µg

Vitamin E 0.1 mg

Vitamin K 2 µg

Thiamin (B1) 0.07 mg

Riboflavin (B2) 0.21 mg

Niacin (B3) 3.5 mg

Pantothenic (B5) 0.7 mg

Vitamin B6 0.29 mg

Folate (B9) 7 µg

Vitamin B12 2.88 µg

Minerals

Calcium 14 mg

Iron 2.7 mg

Magnesium 20 mg

Phosphorus 171 mg

Potassium 261 mg

Sodium 64 mg

Zinc 9.3 mg

Copper 0.09 mg

Manganese 0.01 mg

Selenium 31.7 µg

Notable source of Vitamin B12 (115% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.