Beef, round, outside round, bottom round, 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 28.0 g · 112 kcal/100g
Fat 5.2 g · 47 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 66 g
Total energy 166 kcal

Energy is predominantly from protein (71%); EFSA recommends 10–35% for a balanced diet

Fat quality 48 / 100 How is this scored?
Total fat
5.2g
Saturated
1.7g
Monounsat.
2.0g
Polyunsat.
0.3g
Omega-3
0.01g
Omega-6
0.24g

Saturated fat is 9.3% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 34.6 (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 56 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.24 mg
Niacin (B3) 8.1 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.66 mg
Folate (B9) 8 µg
Vitamin B12 4.41 µg

Minerals

Calcium 5 mg
Iron 3.1 mg
Magnesium 26 mg
Phosphorus 237 mg
Potassium 368 mg
Sodium 60 mg
Zinc 5.7 mg
Copper 0.13 mg
Manganese 0.03 mg
Selenium 41.3 µg

Notable source of Vitamin B12 (176% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.