Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled: Nutrition Facts
Generic food Cooked Meat
Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled contains 157 kcal per 100 g. A typical serving of 4 oz (113 g) provides about 177 kcal.
Roughly 70% of its calories come from protein, with 30% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in beef products on FoodFactly, where the median is 198 kcal per 100 g across 961 foods.
100 g provides 143% of the Daily Value for Vitamin B12, 71% of the Daily Value for zinc and 46% of the Daily Value for selenium.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 157 kcal | |
| Total fat M | 5 g | 6% |
| Saturated fat C | 2 g | 10% |
| Cholesterol I | 99 mg | 33% |
| Sodium C | 68 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 26.1 g | 52% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E C | 0.16 mg | 1% |
| Thiamin (B1) C | 0.11 mg | 9% |
| Riboflavin (B2) C | 0.23 mg | 18% |
| Niacin (B3) C | 3.7 mg | 23% |
| Vitamin B6 C | 0.32 mg | 19% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 C | 3.4 µg | 143% |
| Choline I | 99.5 mg | 18% |
| Calcium C | 7 mg | 0.5% |
| Iron C | 2.8 mg | 16% |
| Magnesium M | 23 mg | 5% |
| Phosphorus C | 217 mg | 17% |
| Potassium M | 293 mg | 6% |
| Zinc M | 7.8 mg | 71% |
| Copper C | 0.11 mg | 12% |
| Selenium I | 25.3 µg | 46% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 70%
- Fat 30%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein26.1 gabove the median for beef products (median 24.2 g)
- Fat5 gin the lowest quarter of beef products (median 9.3 g)
- Saturated fat2 gin the lowest quarter of beef products (median 3.5 g)
- Sodium68 mgin the top quarter of beef products (median 61 mg)
- Protein per 100 kcal16.6 gprotein density, useful for comparing foods with different calorie levels
- Water67.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.5 g |
|---|---|
| Polyunsaturated fat C | 0.36 g |
Amino acids (19)
| Tryptophan M | 0.28 g |
|---|---|
| Threonine M | 1.2 g |
| Isoleucine M | 1.3 g |
| Leucine M | 2.3 g |
| Lysine M | 2.5 g |
| Methionine M | 0.74 g |
| Cystine M | 0.28 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 0.96 g |
| Valine M | 1.4 g |
| Arginine M | 1.8 g |
| Histidine M | 0.84 g |
| Alanine M | 1.6 g |
| Aspartic acid M | 2.6 g |
| Glutamic acid M | 4.2 g |
| Glycine M | 1.2 g |
| Proline M | 1.1 g |
| Serine M | 1 g |
| Hydroxyproline I | 0.12 g |
Individual fatty acids (15)
| Linoleic acid (omega-6, 18:2) M | 0.28 g |
|---|---|
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 Z | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.1 g |
| SFA 16:0 M | 1.2 g |
| SFA 18:0 M | 0.72 g |
| SFA 20:0 M | 0.01 g |
| MUFA 18:1 M | 2.3 g |
| PUFA 18:3 M | 0.03 g |
| PUFA 20:4 M | 0.05 g |
| MUFA 14:1 M | 0.04 g |
| MUFA 16:1 M | 0.13 g |
| PUFA 18:4 Z | 0 g |
Carotenoids (6)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water M | 67.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.2 g |
| Theobromine Z | 0 mg |
| Energy C | 656 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food C | 8 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Beef
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb, variety meats and by-products, spleen, cooked, braised Cooked | 156 | 26.5 g | 0 g | 4.8 g |
| Veal, variety meats and by-products, kidneys, cooked, braised Cooked | 163 | 26.3 g | 0 g | 5.7 g |
| Pork, fresh, variety meats and by-products, kidneys, cooked, braised Cooked | 151 | 25.4 g | 0 g | 4.7 g |
| Veal, shoulder, arm, separable lean only, cooked, roasted Cooked | 164 | 26.1 g | 0 g | 5.8 g |
| Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted Cooked | 147 | 26 g | 0 g | 4 g |
| Pork, cured, ham, whole, separable lean only, roasted Cooked | 157 | 25.1 g | 0 g | 5.5 g |
| Lamb, New Zealand, imported, heart, cooked, soaked and simmered Cooked | 161 | 26.3 g | 0 g | 6.2 g |
| Veal, shoulder, blade chop, separable lean only, cooked, grilled Cooked | 159 | 27.3 g | 0 g | 5.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169562. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.