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

Animal foods · Meat · Beef

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 33.6 g · 134 kcal/100g
Fat 6.9 g · 62 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 59 g
Total energy 197 kcal

Energy is predominantly from protein (68%); EFSA recommends 10–35% for a balanced diet

Fat quality 45 / 100 How is this scored?
Total fat
6.9g
Saturated
2.7g
Monounsat.
3.3g
Polyunsat.
0.5g
Omega-3
0.01g
Omega-6
0.41g

Saturated fat is 12.4% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 34.5 (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 55 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.0 mg
Vitamin D 0.1 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.29 mg
Niacin (B3) 3.9 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.38 mg
Folate (B9) 8 µg
Vitamin B12 4.44 µg

Minerals

Calcium 15 mg
Iron 3.5 mg
Magnesium 23 mg
Phosphorus 240 mg
Potassium 315 mg
Sodium 67 mg
Zinc 11.0 mg
Copper 0.15 mg
Manganese 0.02 mg
Selenium 38.5 µg

Notable source of Vitamin B12 (178% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.