Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled

Animal foods · Meat · Beef

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 29.1 g · 116 kcal/100g
Fat 4.8 g · 44 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 66 g
Total energy 168 kcal

Energy is predominantly from protein (73%); EFSA recommends 10–35% for a balanced diet

Fat quality 50 / 100 How is this scored?
Total fat
4.8g
Saturated
1.9g
Monounsat.
2.2g
Polyunsat.
0.3g
Omega-3
0.01g
Omega-6
0.25g

Saturated fat is 10.2% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 41.0 (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) 0.20 mg
Niacin (B3) 5.9 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.56 mg
Folate (B9) 8 µg
Vitamin B12 4.18 µg

Minerals

Calcium 5 mg
Iron 2.8 mg
Magnesium 26 mg
Phosphorus 239 mg
Potassium 365 mg
Sodium 54 mg
Zinc 7.3 mg
Copper 0.11 mg
Manganese 0.01 mg
Selenium 42.1 µg

Notable source of Vitamin B12 (167% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.