Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw

Animal foods · Meat · Beef

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 17.7 g · 71 kcal/100g
Fat 18.4 g · 166 kcal/100g
Carbs 0.4 g · 1 kcal/100g
Water 63 g
Total energy 238 kcal

Energy is predominantly from fat (70%); EFSA recommends 20–35% for a balanced diet

Fat quality 28 / 100 How is this scored?
Total fat
18.4g
Saturated
7.4g
Monounsat.
8.1g
Polyunsat.
0.9g
Omega-3
0.03g
Omega-6
0.75g

Saturated fat is 28.1% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 25.8 (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 57 / 100 How is this scored?

Vitamins

Vitamin A 4 µg
Vitamin C 0.0 mg
Vitamin D 0.1 µg
Vitamin E 0.2 mg
Vitamin K 2 µg
Thiamin (B1) 0.10 mg
Riboflavin (B2) 0.56 mg
Niacin (B3) 4.0 mg
Pantothenic (B5) 1.2 mg
Vitamin B6 0.37 mg
Folate (B9) 3 µg
Vitamin B12 5.48 µg

Minerals

Calcium 6 mg
Iron 3.4 mg
Magnesium 19 mg
Phosphorus 140 mg
Potassium 240 mg
Sodium 65 mg
Zinc 4.5 mg
Copper 0.17 mg
Manganese 0.17 mg
Selenium 22.6 µg

Notable source of Vitamin B12 (219% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.