Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled: Nutrition Facts
Generic food Cooked Meat
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled contains 212 kcal per 100 g. A typical serving of 1 steak (186 g) provides about 394 kcal.
Roughly 51% of its calories come from fat, with 49% from protein and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for beef products on FoodFactly (198 kcal per 100 g).
100 g provides 258% of the Daily Value for Vitamin B12, 87% of the Daily Value for zinc and 71% 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 | 212 kcal | |
| Total fat M | 11.5 g | 15% |
| Saturated fat C | 4.4 g | 22% |
| Trans fat C | 0.49 g | |
| Cholesterol M | 83 mg | 28% |
| Sodium M | 76 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 25.3 g | 51% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E I | 0.14 mg | 0.9% |
| Vitamin K I | 0.9 µg | 0.8% |
| Thiamin (B1) M | 0.079 mg | 7% |
| Riboflavin (B2) M | 0.38 mg | 29% |
| Niacin (B3) M | 4.1 mg | 25% |
| Pantothenic acid (B5) M | 1.1 mg | 21% |
| Vitamin B6 M | 0.41 mg | 24% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 M | 6.2 µg | 258% |
| Choline ? | 112 mg | 20% |
| Calcium M | 6 mg | 0.5% |
| Iron M | 3.1 mg | 17% |
| Magnesium M | 24 mg | 6% |
| Phosphorus M | 211 mg | 17% |
| Potassium M | 333 mg | 7% |
| Zinc M | 9.6 mg | 87% |
| Copper M | 0.12 mg | 14% |
| Manganese M | 0.017 mg | 0.7% |
| Selenium M | 39.3 µg | 71% |
% 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 49%
- Fat 51%
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
- Protein25.3 gabove the median for beef products (median 24.2 g)
- Fat11.5 gabove the median for beef products (median 9.3 g)
- Saturated fat4.4 gabove the median for beef products (median 3.5 g)
- Sodium76 mgin the top quarter of beef products (median 61 mg)
- Protein per 100 kcal11.9 gprotein density, useful for comparing foods with different calorie levels
- Water62.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.6 g |
|---|---|
| Polyunsaturated fat C | 0.57 g |
Amino acids (19)
| Tryptophan M | 0.17 g |
|---|---|
| Threonine M | 1 g |
| Isoleucine M | 1.2 g |
| Leucine M | 2 g |
| Lysine M | 2.1 g |
| Methionine M | 0.66 g |
| Cystine M | 0.33 g |
| Phenylalanine M | 1 g |
| Tyrosine M | 0.81 g |
| Valine M | 1.3 g |
| Arginine M | 1.6 g |
| Histidine M | 0.81 g |
| Alanine M | 1.5 g |
| Aspartic acid M | 2.3 g |
| Glutamic acid M | 3.8 g |
| Glycine M | 1.5 g |
| Proline M | 1.2 g |
| Serine M | 1 g |
| Hydroxyproline M | 0.27 g |
Individual fatty acids (32)
| ALA (omega-3, 18:3 n-3) M | 0.023 g |
|---|---|
| Linoleic acid (omega-6, 18:2) ? | 0.49 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 | 0.01 g |
| SFA 14:0 M | 0.33 g |
| SFA 16:0 M | 2.5 g |
| SFA 18:0 M | 1.4 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 4.2 g |
| PUFA 18:3 ? | 0.023 g |
| PUFA 20:4 M | 0.055 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0.075 g |
| MUFA 16:1 M | 0.3 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.015 g |
| SFA 15:0 M | 0.053 g |
| SFA 17:0 M | 0.13 g |
| TFA 18:1 t M | 0.39 g |
| TFA 18:2 t,t M | 0.099 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 18:1 c M | 3.8 g |
| PUFA 18:2 n-6 c,c M | 0.4 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 | 0.39 g |
| Fatty acids, total trans-polyenoic C | 0.099 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 | 0.01 mg |
| Tocotrienol, beta I | 0 mg |
| Tocotrienol, gamma I | 0 mg |
| Tocotrienol, delta I | 0 mg |
Other components (14)
| Water M | 62.2 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.93 g |
| Theobromine Z | 0 mg |
| Energy C | 887 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Menaquinone-4) I | 3.1 µg |
| Vitamin K (Dihydrophylloquinone) I | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food I | 6 µg |
| Betaine M | 12.4 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
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 173360. 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.