Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled

Animal foods · Meat · Beef

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 26.1 g · 104 kcal/100g
Fat 14.4 g · 130 kcal/100g
Carbs 0.4 g · 2 kcal/100g
Water 58 g
Total energy 236 kcal

Energy is predominantly from fat (55%); EFSA recommends 20–35% for a balanced diet

Fat quality 33 / 100 How is this scored?
Total fat
14.4g
Saturated
6.0g
Monounsat.
7.0g
Polyunsat.
0.8g
Omega-3
0.02g
Omega-6
0.69g

Saturated fat is 22.7% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 29.8 (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 7 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) 0.24 mg
Niacin (B3) 3.6 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.40 mg
Folate (B9) 6 µg
Vitamin B12 3.46 µg

Minerals

Calcium 12 mg
Iron 3.3 mg
Magnesium 23 mg
Phosphorus 204 mg
Potassium 313 mg
Sodium 73 mg
Zinc 9.7 mg
Copper 0.11 mg
Manganese 0.02 mg
Selenium 31.9 µg

Notable source of Vitamin B12 (138% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.