Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, raw

Animal foods · Meat · Beef

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 18.8 g · 75 kcal/100g
Fat 11.3 g · 102 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 70 g
Total energy 182 kcal

Energy is predominantly from fat (58%); EFSA recommends 20–35% for a balanced diet

Fat quality 30 / 100 How is this scored?
Total fat
11.3g
Saturated
4.2g
Monounsat.
4.4g
Polyunsat.
0.5g
Omega-3
0.02g
Omega-6
0.40g

Saturated fat is 20.7% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 24.8 (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 0 µg
Vitamin C 0.0 mg
Vitamin E 0.2 mg
Vitamin K 1 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.21 mg
Niacin (B3) 3.4 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.38 mg
Folate (B9) 3 µg
Vitamin B12 4.96 µg

Minerals

Calcium 5 mg
Iron 2.2 mg
Magnesium 20 mg
Phosphorus 178 mg
Potassium 302 mg
Sodium 74 mg
Zinc 6.6 mg
Copper 0.12 mg
Manganese 0.02 mg
Selenium 28.9 µg

Notable source of Vitamin B12 (198% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.