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

Composition

Energy

Protein 18.7 g · 75 kcal/100g

Fat 14.5 g · 131 kcal/100g

Carbs 0.2 g · 1 kcal/100g

Water 66 g

Total energy 206 kcal

Energy is predominantly from fat (63%); EFSA recommends 20–35% for a balanced diet

Total fat

14.5g

Saturated

5.6g

Monounsat.

6.1g

Polyunsat.

0.8g

Omega-3

0.02g

Omega-6

0.62g

Saturated fat is 24.5% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 26.9 (target ≤ 4).

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

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) 0.11 mg

Riboflavin (B2) 0.59 mg

Niacin (B3) 4.3 mg

Pantothenic (B5) 1.2 mg

Vitamin B6 0.40 mg

Folate (B9) 3 µg

Vitamin B12 5.55 µg

Minerals

Calcium 5 mg

Iron 3.6 mg

Magnesium 20 mg

Phosphorus 148 mg

Potassium 253 mg

Sodium 67 mg

Zinc 5.0 mg

Copper 0.18 mg

Manganese 0.18 mg

Selenium 23.7 µg

Notable source of Vitamin B12 (222% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.