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

Animal foods · Meat · Beef

g
Macronutrients 46 / 100 How is this scored?

Composition

Energy

Protein 31.7 g · 127 kcal/100g
Fat 7.0 g · 63 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 61 g
Total energy 190 kcal

Energy is predominantly from protein (67%); EFSA recommends 10–35% for a balanced diet

Fat quality 47 / 100 How is this scored?
Total fat
7.0g
Saturated
2.2g
Monounsat.
2.7g
Polyunsat.
0.5g
Omega-3
0.01g
Omega-6
0.39g

Saturated fat is 10.6% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 56.0 (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 54 / 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) 0.08 mg
Riboflavin (B2) 0.27 mg
Niacin (B3) 4.4 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.59 mg
Folate (B9) 8 µg
Vitamin B12 3.41 µg

Minerals

Calcium 13 mg
Iron 3.4 mg
Magnesium 27 mg
Phosphorus 234 mg
Potassium 360 mg
Sodium 63 mg
Zinc 9.5 mg
Copper 0.12 mg
Manganese 0.01 mg
Selenium 37.3 µg

Notable source of Vitamin B12 (136% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.