Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted

Animal foods · Meat · Beef

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 33.5 g · 134 kcal/100g
Fat 6.6 g · 59 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 60 g
Total energy 193 kcal

Energy is predominantly from protein (69%); EFSA recommends 10–35% for a balanced diet

Fat quality 80 / 100 How is this scored?
Total fat
6.6g
Saturated
1.9g
Monounsat.
2.4g
Polyunsat.
0.3g
Omega-3
0.06g
Omega-6
0.14g

Saturated fat is 8.8% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 2.3 (excellent, 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 45 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 0.0 mg
Vitamin D 0.2 µg
Vitamin E 0.8 mg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.14 mg
Niacin (B3) 2.2 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.19 mg
Vitamin B12 1.65 µg

Minerals

Calcium 5 mg
Iron 2.7 mg
Magnesium 19 mg
Phosphorus 165 mg
Potassium 181 mg
Sodium 33 mg
Zinc 6.4 mg
Copper 0.13 mg
Manganese 0.01 mg
Selenium 2.0 µg

Notable source of Vitamin B12 (66% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.