Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled: Nutrition Facts
Generic food Cooked Meat
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled contains 160 kcal per 100 g. A typical serving of 1 steak (174 g) provides about 278 kcal.
Roughly 77% of its calories come from protein, with 23% 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 168% of the Daily Value for Vitamin B12, 74% of the Daily Value for selenium and 73% of the Daily Value for zinc.
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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 160 kcal | |
| Total fat M | 3.9 g | 5% |
| Saturated fat C | 1.3 g | 6% |
| Trans fat C | 0.11 g | |
| Cholesterol M | 78 mg | 26% |
| Sodium M | 52 mg | 2% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 29.2 g | 58% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E I | 0.19 mg | 1% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) M | 0.065 mg | 5% |
| Riboflavin (B2) M | 0.21 mg | 16% |
| Niacin (B3) M | 6 mg | 37% |
| Pantothenic acid (B5) M | 0.86 mg | 17% |
| Vitamin B6 M | 0.52 mg | 31% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 M | 4 µg | 168% |
| Choline ? | 102 mg | 19% |
| Calcium M | 5 mg | 0.4% |
| Iron M | 3 mg | 17% |
| Magnesium M | 27 mg | 6% |
| Phosphorus M | 245 mg | 20% |
| Potassium M | 365 mg | 8% |
| Zinc M | 8.1 mg | 73% |
| Copper M | 0.14 mg | 16% |
| Manganese M | 0.019 mg | 0.8% |
| Selenium M | 40.8 µg | 74% |
% 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 77%
- Fat 23%
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
- Protein29.2 gin the top quarter of beef products (median 24.2 g)
- Fat3.9 gin the lowest quarter of beef products (median 9.3 g)
- Saturated fat1.3 gin the lowest quarter of beef products (median 3.5 g)
- Sodium52 mgin the lowest quarter of beef products (median 61 mg)
- Protein per 100 kcal18.3 gprotein density, useful for comparing foods with different calorie levels
- Water66.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.4 g |
|---|---|
| Polyunsaturated fat C | 0.26 g |
Amino acids (19)
| Tryptophan M | 0.19 g |
|---|---|
| Threonine M | 1.2 g |
| Isoleucine M | 1.3 g |
| Leucine M | 2.3 g |
| Lysine M | 2.5 g |
| Methionine M | 0.76 g |
| Cystine M | 0.38 g |
| Phenylalanine M | 1.2 g |
| Tyrosine M | 0.93 g |
| Valine M | 1.5 g |
| Arginine M | 1.9 g |
| Histidine M | 0.93 g |
| Alanine M | 1.8 g |
| Aspartic acid M | 2.7 g |
| Glutamic acid M | 4.4 g |
| Glycine M | 1.8 g |
| Proline M | 1.4 g |
| Serine M | 1.2 g |
| Hydroxyproline M | 0.31 g |
Individual fatty acids (32)
| ALA (omega-3, 18:3 n-3) M | 0.007 g |
|---|---|
| Linoleic acid (omega-6, 18:2) ? | 0.21 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.083 g |
| SFA 16:0 M | 0.74 g |
| SFA 18:0 M | 0.39 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 1.3 g |
| PUFA 18:3 ? | 0.007 g |
| PUFA 20:4 M | 0.04 g |
| SFA 22:0 M | 0.014 g |
| MUFA 14:1 M | 0.022 g |
| MUFA 16:1 M | 0.1 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.005 g |
| SFA 15:0 M | 0.013 g |
| SFA 17:0 M | 0.032 g |
| TFA 18:1 t M | 0.088 g |
| TFA 18:2 t,t M | 0.026 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 18:1 c M | 1.2 g |
| PUFA 18:2 n-6 c,c M | 0.18 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| Fatty acids, total trans-monoenoic C | 0.088 g |
| Fatty acids, total trans-polyenoic C | 0.026 g |
| MUFA 15:1 M | 0 g |
Carotenoids (13)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 0 µg |
| Carotene, alpha Z | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta I | 0.01 mg |
| Tocopherol, gamma I | 0.02 mg |
| Tocopherol, delta I | 0.01 mg |
| Tocotrienol, alpha I | 0 mg |
| Tocotrienol, beta I | 0 mg |
| Tocotrienol, gamma I | 0 mg |
| Tocotrienol, delta I | 0 mg |
Other components (14)
| Water M | 66.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.2 g |
| Theobromine Z | 0 mg |
| Energy C | 670 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Menaquinone-4) I | 1.7 µg |
| Vitamin K (Dihydrophylloquinone) I | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food I | 8 µg |
| Betaine M | 6.9 mg |
| 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 |
|---|---|---|---|---|
| Veal, foreshank, osso buco, separable lean only, cooked, braised Cooked | 157 | 29.1 g | 0 g | 4.5 g |
| Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted Cooked | 156 | 29 g | 0 g | 4.5 g |
| Lamb, New Zealand, imported, loin, boneless, separable lean and fat, cooked, fast roasted Cooked | 157 | 29 g | 0 g | 4.6 g |
| Veal, loin, chop, separable lean only, cooked, grilled Cooked | 159 | 29.8 g | 0.07 g | 4.4 g |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised Cooked | 163 | 28.8 g | 0 g | 4.5 g |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled Cooked | 161 | 28.6 g | 0 g | 4.4 g |
| Game meat, caribou, cooked, roasted Cooked | 167 | 29.8 g | 0 g | 4.4 g |
| Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted Cooked | 165 | 28.9 g | 0 g | 4.6 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 172121. 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.