Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised: Nutrition Facts
Generic food Cooked Meat
Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised contains 261 kcal per 100 g. A typical serving of 1 steak (454 g) provides about 1,185 kcal.
Roughly 55% of its calories come from fat, with 45% from protein and 0% from carbohydrates (estimated with general energy factors).
That is more 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 129% of the Daily Value for Vitamin B12, 87% of the Daily Value for zinc and 59% 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 | 261 kcal | |
| Total fat M | 16.1 g | 21% |
| Saturated fat I | 6.6 g | 33% |
| Trans fat I | 0.99 g | |
| Cholesterol I | 94 mg | 31% |
| Sodium I | 66 mg | 3% |
| 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 C | 8 µg | 0.9% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.1 µg | 0.5% |
| Vitamin E I | 0.05 mg | 0.3% |
| Vitamin K M | 1.6 µg | 1% |
| Thiamin (B1) I | 0.071 mg | 6% |
| Riboflavin (B2) I | 0.23 mg | 17% |
| Niacin (B3) I | 3.7 mg | 23% |
| Pantothenic acid (B5) I | 0.73 mg | 15% |
| Vitamin B6 I | 0.31 mg | 18% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 I | 3.1 µg | 129% |
| Choline I | 91.7 mg | 17% |
| Calcium I | 14 mg | 1% |
| Iron I | 2.8 mg | 15% |
| Magnesium I | 20 mg | 5% |
| Phosphorus I | 177 mg | 14% |
| Potassium I | 270 mg | 6% |
| Zinc I | 9.6 mg | 87% |
| Copper I | 0.095 mg | 11% |
| Manganese I | 0.013 mg | 0.6% |
| Selenium I | 32.7 µg | 59% |
% 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 45%
- Fat 55%
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)
- Fat16.1 gin the top quarter of beef products (median 9.3 g)
- Saturated fat6.6 gin the top quarter of beef products (median 3.5 g)
- Sodium66 mgabove the median for beef products (median 61 mg)
- Protein per 100 kcal11.2 gprotein density, useful for comparing foods with different calorie levels
- Water55.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 7.4 g |
|---|---|
| Polyunsaturated fat I | 1.3 g |
Amino acids (19)
| Tryptophan M | 0.33 g |
|---|---|
| Threonine M | 1.3 g |
| Isoleucine M | 1.2 g |
| Leucine M | 2.3 g |
| Lysine M | 2.6 g |
| Methionine M | 0.83 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 | 4.6 g |
| Glycine M | 1.3 g |
| Proline M | 1.2 g |
| Serine M | 1.1 g |
| Hydroxyproline M | 0.2 g |
Individual fatty acids (32)
| EPA (omega-3, 20:5 n-3) I | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0.001 g |
| ALA (omega-3, 18:3 n-3) I | 0.032 g |
| Linoleic acid (omega-6, 18:2) I | 1.2 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 Z | 0 g |
| SFA 10:0 Z | 0 g |
| SFA 12:0 Z | 0 g |
| SFA 14:0 I | 0.46 g |
| SFA 16:0 I | 3.6 g |
| SFA 18:0 I | 2.3 g |
| SFA 20:0 I | 0.013 g |
| MUFA 18:1 I | 6.7 g |
| PUFA 18:3 I | 0.032 g |
| PUFA 20:4 I | 0.05 g |
| MUFA 14:1 I | 0.092 g |
| MUFA 16:1 I | 0.47 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 I | 0.038 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0.004 g |
| SFA 17:0 I | 0.19 g |
| SFA 24:0 I | 0.01 g |
| TFA 18:1 t I | 0.99 g |
| PUFA 18:2 CLAs I | 0.63 g |
| PUFA 20:2 n-6 c,c I | 0.006 g |
| MUFA 18:1 c I | 5.7 g |
| PUFA 18:2 n-6 c,c I | 0.55 g |
| MUFA 17:1 I | 0.12 g |
| Fatty acids, total trans-monoenoic I | 0.99 g |
| MUFA 18:1-11 t (18:1t n-7) I | 0.34 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 8 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 5 IU |
| Vitamin D3 (cholecalciferol) I | 0.1 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water M | 55.4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.2 g |
| Theobromine Z | 0 mg |
| Energy C | 1,093 kJ |
| Vitamin A, IU C | 26 IU |
| Folic acid I | 0 µg |
| Folate, food I | 7 µg |
| Betaine I | 10.8 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, variety meats and by-products, pancreas, cooked, braised Cooked | 256 | 29.1 g | 0 g | 14.6 g |
| Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled Cooked | 260 | 27.6 g | 0 g | 15.8 g |
| Game meat, raccoon, cooked, roasted Cooked | 255 | 29.2 g | 0 g | 14.5 g |
| Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised Cooked | 256 | 30.4 g | 0.03 g | 15 g |
| Lamb, New Zealand, imported, breast, separable lean only, cooked, braised Cooked | 270 | 28.2 g | 0 g | 17.5 g |
| Veal, loin, separable lean and fat, cooked, braised Cooked | 284 | 30.2 g | 0 g | 17.2 g |
| Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised Cooked | 247 | 29.6 g | 0.04 g | 14.2 g |
| Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted Cooked | 244 | 28 g | 0 g | 14.6 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 171219. 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.