Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled

Animal foods · Meat · Beef

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 26.6 g · 106 kcal/100g
Fat 5.3 g · 48 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 67 g
Total energy 162 kcal

Energy is predominantly from protein (69%); EFSA recommends 10–35% for a balanced diet

Fat quality 45 / 100 How is this scored?
Total fat
5.3g
Saturated
2.1g
Monounsat.
2.2g
Polyunsat.
0.3g
Omega-3
0.01g
Omega-6
0.28g

Saturated fat is 11.5% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 23.2 (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 54 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 4.7 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.46 mg
Folate (B9) 10 µg
Vitamin B12 3.83 µg

Minerals

Calcium 5 mg
Iron 2.5 mg
Magnesium 26 mg
Phosphorus 243 mg
Potassium 386 mg
Sodium 53 mg
Zinc 7.4 mg
Copper 0.09 mg
Manganese 0.01 mg
Selenium 37.5 µg

Notable source of Vitamin B12 (153% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.