Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised

Composition

Energy

Protein 31.9 g · 127 kcal/100g

Fat 9.3 g · 84 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 58 g

Total energy 211 kcal

Energy is predominantly from protein (60%); EFSA recommends 10–35% for a balanced diet

Total fat

9.3g

Saturated

3.3g

Monounsat.

3.8g

Polyunsat.

0.6g

Omega-3

0.02g

Omega-6

0.48g

Saturated fat is 13.9% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 28.1 (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 7 µg

Vitamin C 0.0 mg

Vitamin D 0.1 µg

Vitamin E 0.1 mg

Vitamin K 2 µg

Thiamin (B1) 0.08 mg

Riboflavin (B2) 0.28 mg

Niacin (B3) 3.9 mg

Pantothenic (B5) 0.9 mg

Vitamin B6 0.40 mg

Folate (B9) 8 µg

Vitamin B12 4.35 µg

Minerals

Calcium 15 mg

Iron 3.2 mg

Magnesium 22 mg

Phosphorus 230 mg

Potassium 288 mg

Sodium 69 mg

Zinc 10.3 mg

Copper 0.14 mg

Manganese 0.05 mg

Selenium 39.2 µg

Notable source of Vitamin B12 (174% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.