Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled

Animal foods · Meat · Beef

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 27.7 g · 111 kcal/100g
Fat 19.0 g · 171 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 52 g
Total energy 282 kcal

Energy is predominantly from fat (61%); EFSA recommends 20–35% for a balanced diet

Fat quality 31 / 100 How is this scored?
Total fat
19.0g
Saturated
6.7g
Monounsat.
7.4g
Polyunsat.
1.1g
Omega-3
0.02g
Omega-6
0.84g

Saturated fat is 21.3% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 36.7 (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 61 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 0.0 mg
Vitamin D 0.2 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.13 mg
Riboflavin (B2) 0.85 mg
Niacin (B3) 5.2 mg
Pantothenic (B5) 1.4 mg
Vitamin B6 0.46 mg
Folate (B9) 7 µg
Vitamin B12 7.92 µg

Minerals

Calcium 7 mg
Iron 5.2 mg
Magnesium 25 mg
Phosphorus 188 mg
Potassium 284 mg
Sodium 71 mg
Zinc 7.2 mg
Copper 0.21 mg
Manganese 0.21 mg
Selenium 35.7 µg

Notable source of Vitamin B12 (317% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.