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

Composition

Energy

Protein 26.3 g · 105 kcal/100g

Fat 12.3 g · 110 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 61 g

Total energy 215 kcal

Energy is predominantly from fat (51%); EFSA recommends 20–35% for a balanced diet

Total fat

12.3g

Saturated

5.3g

Monounsat.

6.5g

Polyunsat.

0.8g

Omega-3

0.03g

Omega-6

0.65g

Saturated fat is 22.1% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 23.4 (target ≤ 4).

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

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) 0.25 mg

Niacin (B3) 3.7 mg

Pantothenic (B5) 1.0 mg

Vitamin B6 0.46 mg

Folate (B9) 6 µg

Vitamin B12 4.22 µg

Minerals

Calcium 16 mg

Iron 3.3 mg

Magnesium 23 mg

Phosphorus 198 mg

Potassium 301 mg

Sodium 73 mg

Zinc 10.2 mg

Copper 0.10 mg

Manganese 0.02 mg

Selenium 27.7 µg

Notable source of Vitamin B12 (169% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.