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

Animal foods · Meat · Beef

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 30.7 g · 123 kcal/100g
Fat 9.4 g · 85 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 59 g
Total energy 216 kcal

Energy is predominantly from protein (59%); EFSA recommends 10–35% for a balanced diet

Fat quality 39 / 100 How is this scored?
Total fat
9.4g
Saturated
3.5g
Monounsat.
4.2g
Polyunsat.
0.5g
Omega-3
0.02g
Omega-6
0.43g

Saturated fat is 14.5% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 25.5 (target ≤ 4).

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 0.1 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.25 mg
Niacin (B3) 3.7 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.32 mg
Folate (B9) 7 µg
Vitamin B12 3.22 µg

Minerals

Calcium 14 mg
Iron 3.2 mg
Magnesium 22 mg
Phosphorus 204 mg
Potassium 306 mg
Sodium 67 mg
Zinc 11.5 mg
Copper 0.11 mg
Manganese 0.02 mg
Selenium 36.5 µg

Notable source of Vitamin B12 (129% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.