Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled

Animal foods · Meat · Beef

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 29.7 g · 119 kcal/100g
Fat 4.5 g · 40 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 65 g
Total energy 159 kcal

Energy is predominantly from protein (75%); EFSA recommends 10–35% for a balanced diet

Fat quality 50 / 100 How is this scored?
Total fat
4.5g
Saturated
1.7g
Monounsat.
1.9g
Polyunsat.
0.3g
Omega-3
0.01g
Omega-6
0.23g

Saturated fat is 9.4% of energy, within 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 49 / 100 How is this scored?

Vitamins

Vitamin A 4 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 2 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.24 mg
Niacin (B3) 8.7 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.83 mg
Folate (B9) 5 µg
Vitamin B12 2.38 µg

Minerals

Calcium 17 mg
Iron 1.9 mg
Magnesium 15 mg
Phosphorus 286 mg
Potassium 411 mg
Sodium 68 mg
Zinc 4.4 mg
Copper 0.06 mg
Manganese 0.00 mg
Selenium 29.1 µg

Notable source of Vitamin B12 (95% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.