Beef, chuck for stew, separable lean and fat, all grades, cooked, braised

Animal foods · Meat · Beef

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 32.4 g · 130 kcal/100g
Fat 6.8 g · 61 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 60 g
Total energy 191 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
6.8g
Saturated
2.8g
Monounsat.
3.5g
Polyunsat.
0.5g
Omega-3
0.01g
Omega-6
0.37g

Saturated fat is 13.2% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 26.1 (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 53 / 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) 0.25 mg
Niacin (B3) 4.1 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.51 mg
Folate (B9) 8 µg
Vitamin B12 2.73 µg

Minerals

Calcium 16 mg
Iron 3.0 mg
Magnesium 23 mg
Phosphorus 228 mg
Potassium 319 mg
Sodium 67 mg
Zinc 8.3 mg
Copper 0.12 mg
Manganese 0.02 mg
Selenium 34.6 µg

Notable source of Vitamin B12 (109% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.