Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised

Composition

Energy

Protein 34.7 g · 139 kcal/100g

Fat 7.4 g · 66 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 58 g

Total energy 214 kcal

Energy is predominantly from protein (68%); EFSA recommends 10–35% for a balanced diet

Total fat

7.4g

Saturated

2.8g

Monounsat.

3.1g

Polyunsat.

0.3g

Omega-6

0.21g

Saturated fat is 11.7% of energy, above the WHO limit of 10%.

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 0 µg

Vitamin C 0.0 mg

Vitamin D 0.1 µg

Vitamin E 0.5 mg

Vitamin K 2 µg

Thiamin (B1) 0.07 mg

Riboflavin (B2) 0.22 mg

Niacin (B3) 5.0 mg

Pantothenic (B5) 0.7 mg

Vitamin B6 0.33 mg

Folate (B9) 12 µg

Vitamin B12 2.53 µg

Minerals

Calcium 16 mg

Iron 2.9 mg

Magnesium 23 mg

Phosphorus 213 mg

Potassium 277 mg

Sodium 56 mg

Zinc 8.3 mg

Copper 0.12 mg

Manganese 0.01 mg

Selenium 35.4 µg

Notable source of Vitamin B12 (101% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.