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

Composition

Energy

Protein 18.5 g · 74 kcal/100g

Fat 15.3 g · 137 kcal/100g

Carbs 0.2 g · 1 kcal/100g

Water 65 g

Total energy 212 kcal

Energy is predominantly from fat (65%); EFSA recommends 20–35% for a balanced diet

Total fat

15.3g

Saturated

5.8g

Monounsat.

6.4g

Polyunsat.

0.8g

Omega-3

0.02g

Omega-6

0.65g

Saturated fat is 24.6% 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 0.2 mg

Vitamin K 2 µg

Thiamin (B1) 0.11 mg

Riboflavin (B2) 0.60 mg

Niacin (B3) 4.2 mg

Pantothenic (B5) 1.2 mg

Vitamin B6 0.39 mg

Folate (B9) 3 µg

Vitamin B12 5.82 µg

Minerals

Calcium 5 mg

Iron 3.5 mg

Magnesium 20 mg

Phosphorus 147 mg

Potassium 251 mg

Sodium 68 mg

Zinc 4.7 mg

Copper 0.18 mg

Manganese 0.18 mg

Selenium 23.7 µg

Notable source of Vitamin B12 (233% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.