Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised

Animal foods · Meat · Beef

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 31.4 g · 125 kcal/100g
Fat 10.4 g · 94 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 58 g
Total energy 219 kcal

Energy is predominantly from protein (57%); EFSA recommends 10–35% for a balanced diet

Fat quality 38 / 100 How is this scored?
Total fat
10.4g
Saturated
4.0g
Monounsat.
5.0g
Polyunsat.
0.5g
Omega-3
0.02g
Omega-6
0.43g

Saturated fat is 16.4% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 23.9 (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) 0.07 mg
Riboflavin (B2) 0.25 mg
Niacin (B3) 4.0 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.33 mg
Folate (B9) 8 µg
Vitamin B12 3.48 µg

Minerals

Calcium 14 mg
Iron 3.2 mg
Magnesium 22 mg
Phosphorus 207 mg
Potassium 308 mg
Sodium 65 mg
Zinc 11.4 mg
Copper 0.10 mg
Manganese 0.02 mg
Selenium 35.7 µg

Notable source of Vitamin B12 (139% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.