Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled

Animal foods · Meat · Beef

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 30.2 g · 121 kcal/100g
Fat 9.7 g · 87 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 60 g
Total energy 217 kcal

Energy is predominantly from protein (58%); EFSA recommends 10–35% for a balanced diet

Fat quality 38 / 100 How is this scored?
Total fat
9.7g
Saturated
3.9g
Monounsat.
4.4g
Polyunsat.
0.7g
Omega-3
0.02g
Omega-6
0.52g

Saturated fat is 16.0% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 24.9 (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 51 / 100 How is this scored?

Vitamins

Vitamin A 7 µg
Vitamin C 0.0 mg
Vitamin D 0.1 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.40 mg
Niacin (B3) 5.6 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.71 mg
Folate (B9) 7 µg
Vitamin B12 4.08 µg

Minerals

Calcium 14 mg
Iron 3.3 mg
Magnesium 19 mg
Phosphorus 258 mg
Potassium 356 mg
Sodium 58 mg
Zinc 4.5 mg
Copper 0.09 mg
Manganese 0.01 mg
Selenium 25.2 µg

Notable source of Vitamin B12 (163% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.