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

Composition

Energy

Protein 18.0 g · 72 kcal/100g

Fat 17.6 g · 158 kcal/100g

Carbs 0.4 g · 1 kcal/100g

Water 63 g

Total energy 232 kcal

Energy is predominantly from fat (68%); EFSA recommends 20–35% for a balanced diet

Total fat

17.6g

Saturated

7.1g

Monounsat.

7.7g

Polyunsat.

0.9g

Omega-3

0.03g

Omega-6

0.72g

Saturated fat is 27.7% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 25.6 (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 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) 4.1 mg

Pantothenic (B5) 1.1 mg

Vitamin B6 0.39 mg

Folate (B9) 3 µg

Vitamin B12 5.25 µg

Minerals

Calcium 6 mg

Iron 3.4 mg

Magnesium 19 mg

Phosphorus 142 mg

Potassium 242 mg

Sodium 65 mg

Zinc 4.7 mg

Copper 0.17 mg

Manganese 0.17 mg

Selenium 22.6 µg

Notable source of Vitamin B12 (210% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.