Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw

Composition

Energy

Protein 19.2 g · 77 kcal/100g

Fat 12.3 g · 110 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 68 g

Total energy 187 kcal

Energy is predominantly from fat (59%); EFSA recommends 20–35% for a balanced diet

Total fat

12.3g

Saturated

5.5g

Monounsat.

6.2g

Polyunsat.

0.6g

Omega-3

0.02g

Omega-6

0.49g

Saturated fat is 26.3% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 30.8 (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 4 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) 0.17 mg

Niacin (B3) 4.1 mg

Pantothenic (B5) 0.7 mg

Vitamin B6 0.42 mg

Folate (B9) 3 µg

Vitamin B12 2.63 µg

Minerals

Calcium 12 mg

Iron 2.3 mg

Magnesium 20 mg

Phosphorus 188 mg

Potassium 347 mg

Sodium 77 mg

Zinc 7.0 mg

Copper 0.07 mg

Manganese 0.01 mg

Selenium 24.6 µg

Notable source of Vitamin B12 (105% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.