Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw: Nutrition Facts
Generic food Raw Meat
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw contains 166 kcal per 100 g. A typical serving of 1 steak (243 g) provides about 403 kcal.
Roughly 52% of its calories come from fat, with 48% from protein 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 218% of the Daily Value for Vitamin B12, 68% of the Daily Value for zinc and 57% of the Daily Value for selenium.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are 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 | 166 kcal | |
| Total fat M | 9.2 g | 12% |
| Saturated fat C | 3.5 g | 17% |
| Trans fat C | 0.34 g | |
| Cholesterol M | 66 mg | 22% |
| Sodium M | 75 mg | 3% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 19.4 g | 39% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E I | 0.16 mg | 1% |
| Vitamin K I | 0.6 µg | 0.5% |
| Thiamin (B1) M | 0.14 mg | 12% |
| Riboflavin (B2) M | 0.26 mg | 20% |
| Niacin (B3) M | 3.5 mg | 22% |
| Pantothenic acid (B5) M | 0.99 mg | 20% |
| Vitamin B6 M | 0.36 mg | 21% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 M | 5.2 µg | 218% |
| Choline ? | 103 mg | 19% |
| Calcium M | 6 mg | 0.5% |
| Iron M | 2.6 mg | 15% |
| Magnesium M | 23 mg | 5% |
| Phosphorus M | 198 mg | 16% |
| Potassium M | 324 mg | 7% |
| Zinc M | 7.5 mg | 68% |
| Copper M | 0.12 mg | 13% |
| Manganese M | 0.017 mg | 0.7% |
| Selenium M | 31.5 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 48%
- Fat 52%
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
- Protein19.4 gin the lowest quarter of beef products (median 24.2 g)
- Fat9.2 gbelow the median for beef products (median 9.3 g)
- Saturated fat3.5 gbelow the median for beef products (median 3.5 g)
- Sodium75 mgin the top quarter of beef products (median 61 mg)
- Protein per 100 kcal11.7 gprotein density, useful for comparing foods with different calorie levels
- Water71.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.6 g |
|---|---|
| Polyunsaturated fat C | 0.5 g |
Amino acids (19)
| Tryptophan M | 0.13 g |
|---|---|
| Threonine M | 0.77 g |
| Isoleucine M | 0.88 g |
| Leucine M | 1.5 g |
| Lysine M | 1.6 g |
| Methionine M | 0.51 g |
| Cystine M | 0.25 g |
| Phenylalanine M | 0.77 g |
| Tyrosine M | 0.62 g |
| Valine M | 0.96 g |
| Arginine M | 1.3 g |
| Histidine M | 0.62 g |
| Alanine M | 1.2 g |
| Aspartic acid M | 1.8 g |
| Glutamic acid M | 2.9 g |
| Glycine M | 1.2 g |
| Proline M | 0.92 g |
| Serine M | 0.76 g |
| Hydroxyproline M | 0.1 g |
Individual fatty acids (32)
| ALA (omega-3, 18:3 n-3) M | 0.019 g |
|---|---|
| Linoleic acid (omega-6, 18:2) ? | 0.42 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 | 0.26 g |
| SFA 16:0 M | 1.9 g |
| SFA 18:0 M | 1.1 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 3.3 g |
| PUFA 18:3 ? | 0.019 g |
| PUFA 20:4 M | 0.064 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0.055 g |
| MUFA 16:1 M | 0.23 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.011 g |
| SFA 15:0 M | 0.038 g |
| SFA 17:0 M | 0.1 g |
| TFA 18:1 t M | 0.26 g |
| TFA 18:2 t,t M | 0.071 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 18:1 c M | 3.1 g |
| PUFA 18:2 n-6 c,c M | 0.34 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 | 0.26 g |
| Fatty acids, total trans-polyenoic C | 0.071 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 | 0.03 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 | 71.2 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.94 g |
| Theobromine Z | 0 mg |
| Energy C | 694 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 | 3 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb, Australian, imported, fresh, shoulder, blade, separable lean only, trimmed to 1/8" fat, raw Raw | 164 | 19.1 g | 0 g | 9.1 g |
| Veal, rib, separable lean and fat, raw Raw | 162 | 18.9 g | 0 g | 9 g |
| Bison, ground, raw Raw | 164 | 19.9 g | 0 g | 8.9 g |
| Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, raw Raw | 169 | 20 g | 0 g | 9.2 g |
| Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, raw Raw | 169 | 19.9 g | 0.05 g | 10 g |
| HORMEL ALWAYS TENDER, Center Cut Chops, Fresh Pork Raw | 167 | 18.7 g | 0.84 g | 9.6 g |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, raw Raw | 171 | 19.5 g | 0 g | 10.3 g |
| Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw Raw | 168 | 20.5 g | 0 g | 9 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 173359. 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.