Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled: Nutrition Facts
Generic food Cooked Meat
Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled contains 169 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 144 kcal.
Roughly 71% of its calories come from protein, with 29% 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 151% of the Daily Value for Vitamin B12, 77% of the Daily Value for zinc and 57% 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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 169 kcal | |
| Total fat M | 5.2 g | 7% |
| Saturated fat C | 2.2 g | 11% |
| Trans fat C | 0.35 g | |
| Cholesterol M | 83 mg | 28% |
| Sodium M | 68 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 28.7 g | 57% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.1 µg | 0.5% |
| Vitamin E M | 0.07 mg | 0.5% |
| Vitamin K M | 1.6 µg | 1% |
| Thiamin (B1) M | 0.1 mg | 8% |
| Riboflavin (B2) M | 0.24 mg | 18% |
| Niacin (B3) M | 5.4 mg | 34% |
| Pantothenic acid (B5) M | 0.84 mg | 17% |
| Vitamin B6 M | 0.67 mg | 40% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 M | 3.6 µg | 151% |
| Choline M | 91.5 mg | 17% |
| Calcium M | 12 mg | 0.9% |
| Iron M | 2.9 mg | 16% |
| Magnesium M | 25 mg | 6% |
| Phosphorus M | 249 mg | 20% |
| Potassium M | 371 mg | 8% |
| Zinc M | 8.4 mg | 77% |
| Copper M | 0.1 mg | 11% |
| Manganese M | 0.014 mg | 0.6% |
| Selenium M | 31.2 µg | 57% |
% 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 71%
- Fat 29%
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
- Protein28.7 gin the top quarter of beef products (median 24.2 g)
- Fat5.2 gin the lowest quarter of beef products (median 9.3 g)
- Saturated fat2.2 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 kcal17 gprotein density, useful for comparing foods with different calorie levels
- Water65.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.6 g |
|---|---|
| Polyunsaturated fat C | 0.31 g |
Amino acids (19)
| Tryptophan M | 0.33 g |
|---|---|
| Threonine M | 1.3 g |
| Isoleucine M | 1.3 g |
| Leucine M | 2.4 g |
| Lysine M | 2.6 g |
| Methionine M | 0.84 g |
| Cystine M | 0.31 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 1 g |
| Valine M | 1.3 g |
| Arginine M | 1.9 g |
| Histidine M | 0.95 g |
| Alanine M | 1.7 g |
| Aspartic acid M | 2.6 g |
| Glutamic acid M | 4.7 g |
| Glycine M | 1.3 g |
| Proline M | 1.2 g |
| Serine M | 1.1 g |
| Hydroxyproline I | 0.14 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) M | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.001 g |
| ALA (omega-3, 18:3 n-3) M | 0.009 g |
| Linoleic acid (omega-6, 18:2) ? | 0.26 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 | 0.15 g |
| SFA 16:0 M | 1.2 g |
| SFA 18:0 M | 0.79 g |
| SFA 20:0 M | 0.002 g |
| MUFA 18:1 ? | 2.4 g |
| PUFA 18:3 ? | 0.009 g |
| PUFA 20:4 M | 0.032 g |
| MUFA 14:1 M | 0.029 g |
| MUFA 16:1 M | 0.17 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.004 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 17:0 M | 0.065 g |
| SFA 24:0 M | 0.005 g |
| TFA 18:1 t M | 0.35 g |
| PUFA 18:2 CLAs M | 0.021 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 18:1 c M | 2 g |
| PUFA 18:2 n-6 c,c M | 0.24 g |
| MUFA 17:1 M | 0.045 g |
| Fatty acids, total trans-monoenoic C | 0.35 g |
| MUFA 18:1-11 t (18:1t n-7) M | 0.24 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 2 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 4 IU |
| Vitamin D3 (cholecalciferol) I | 0.1 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water M | 65.2 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.3 g |
| Theobromine Z | 0 mg |
| Energy C | 708 kJ |
| Vitamin A, IU C | 6 IU |
| Folic acid I | 0 µg |
| Folate, food I | 7 µg |
| Betaine M | 13.7 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 |
|---|---|---|---|---|
| Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled Cooked | 169 | 29 g | 0 g | 5 g |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, braised Cooked | 171 | 28.4 g | 0 g | 5.5 g |
| Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted Cooked | 165 | 28.9 g | 0 g | 4.6 g |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, broiled Cooked | 170 | 28.2 g | 0 g | 5.5 g |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled Cooked | 174 | 29.3 g | 0 g | 5.5 g |
| Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted Cooked | 175 | 28.7 g | 0 g | 5.8 g |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised Cooked | 163 | 28.8 g | 0 g | 4.5 g |
| Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled Cooked | 162 | 28.5 g | 0 g | 4.5 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 168732. 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.