Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw

Animal foods · Meat · Beef

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 19.1 g · 77 kcal/100g
Fat 13.4 g · 121 kcal/100g
Carbs 0.2 g · 1 kcal/100g
Water 66 g
Total energy 198 kcal

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

Fat quality 30 / 100 How is this scored?
Total fat
13.4g
Saturated
5.3g
Monounsat.
5.7g
Polyunsat.
0.7g
Omega-3
0.02g
Omega-6
0.58g

Saturated fat is 24.3% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 26.4 (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 58 / 100 How is this scored?

Vitamins

Vitamin A 3 µg
Vitamin C 0.0 mg
Vitamin D 0.2 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.11 mg
Riboflavin (B2) 0.58 mg
Niacin (B3) 4.3 mg
Pantothenic (B5) 1.1 mg
Vitamin B6 0.42 mg
Folate (B9) 3 µg
Vitamin B12 5.16 µg

Minerals

Calcium 6 mg
Iron 3.8 mg
Magnesium 21 mg
Phosphorus 153 mg
Potassium 260 mg
Sodium 65 mg
Zinc 5.4 mg
Copper 0.18 mg
Manganese 0.18 mg
Selenium 24.0 µg

Notable source of Vitamin B12 (206% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.