Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, raw

Animal foods · Meat · Beef

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 19.2 g · 77 kcal/100g
Fat 11.0 g · 99 kcal/100g
Carbs 0.7 g · 3 kcal/100g
Water 68 g
Total energy 178 kcal

Energy is predominantly from fat (55%); EFSA recommends 20–35% for a balanced diet

Fat quality 33 / 100 How is this scored?
Total fat
11.0g
Saturated
4.6g
Monounsat.
5.5g
Polyunsat.
0.6g
Omega-3
0.02g
Omega-6
0.50g

Saturated fat is 23.2% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 23.7 (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 50 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 0.0 mg
Vitamin D 0.1 µg
Vitamin E 0.2 mg
Vitamin K 2 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.20 mg
Niacin (B3) 3.3 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.41 mg
Folate (B9) 3 µg
Vitamin B12 2.95 µg

Minerals

Calcium 12 mg
Iron 2.4 mg
Magnesium 20 mg
Phosphorus 180 mg
Potassium 317 mg
Sodium 76 mg
Zinc 7.5 mg
Copper 0.08 mg
Manganese 0.01 mg
Selenium 22.0 µg

Notable source of Vitamin B12 (118% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.