Beef, New Zealand, imported, bolar blade, separable lean and fat, cooked, fast roasted: Nutrition Facts
Generic food Cooked Meat
Beef, New Zealand, imported, bolar blade, separable lean and fat, cooked, fast roasted contains 228 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 194 kcal.
Roughly 55% of its calories come from protein, with 45% from fat 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 64% of the Daily Value for Vitamin B12, 54% of the Daily Value for zinc and 14% of the Daily Value for iron.
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 228 kcal | |
| Total fat C | 11.4 g | 15% |
| Saturated fat C | 4.1 g | 21% |
| Trans fat C | 0.24 g | |
| Cholesterol C | 92 mg | 31% |
| Sodium C | 33 mg | 1% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 31.3 g | 63% |
| Vitamin A C | 12 µg | 1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 0.7 mg | 5% |
| Thiamin (B1) C | 0.039 mg | 3% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 2.1 mg | 13% |
| Pantothenic acid (B5) C | 0.38 mg | 8% |
| Vitamin B6 C | 0.18 mg | 11% |
| Vitamin B12 C | 1.5 µg | 64% |
| Calcium C | 6 mg | 0.5% |
| Iron C | 2.5 mg | 14% |
| Magnesium C | 18 mg | 4% |
| Phosphorus C | 157 mg | 13% |
| Potassium C | 177 mg | 4% |
| Zinc C | 5.9 mg | 54% |
| Copper C | 0.12 mg | 13% |
| Manganese C | 0.011 mg | 0.5% |
| Selenium C | 2.1 µg | 4% |
% 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 55%
- Fat 45%
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
- Protein31.3 gin the top quarter of beef products (median 24.2 g)
- Fat11.4 gabove the median for beef products (median 9.3 g)
- Saturated fat4.1 gabove the median for beef products (median 3.5 g)
- Sodium33 mgin the lowest quarter of beef products (median 61 mg)
- Protein per 100 kcal13.7 gprotein density, useful for comparing foods with different calorie levels
- Water57.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.7 g |
|---|---|
| Polyunsaturated fat C | 0.42 g |
Amino acids (16)
| Tryptophan C | 0.33 g |
|---|---|
| Threonine C | 1.1 g |
| Isoleucine C | 1.3 g |
| Leucine C | 2.4 g |
| Lysine C | 2.5 g |
| Methionine C | 1 g |
| Phenylalanine C | 1.2 g |
| Tyrosine C | 1.1 g |
| Valine C | 1.4 g |
| Arginine C | 2.1 g |
| Histidine C | 1.1 g |
| Alanine C | 1.6 g |
| Glutamic acid C | 4.4 g |
| Glycine C | 1.7 g |
| Proline C | 1 g |
| Serine C | 1.1 g |
Individual fatty acids (44)
| EPA (omega-3, 20:5 n-3) C | 0.026 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.005 g |
| ALA (omega-3, 18:3 n-3) C | 0.093 g |
| Linoleic acid (omega-6, 18:2) C | 0.19 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.005 g |
| SFA 12:0 C | 0.006 g |
| SFA 14:0 C | 0.2 g |
| SFA 16:0 C | 2 g |
| SFA 18:0 C | 1.8 g |
| SFA 20:0 C | 0.014 g |
| MUFA 18:1 C | 3.3 g |
| PUFA 18:3 C | 0.095 g |
| PUFA 20:4 C | 0.038 g |
| SFA 22:0 C | 0.007 g |
| MUFA 14:1 C | 0.043 g |
| MUFA 16:1 C | 0.27 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.012 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.039 g |
| SFA 17:0 C | 0.14 g |
| SFA 24:0 C | 0.002 g |
| TFA 16:1 t C | 0.021 g |
| TFA 18:1 t C | 0.22 g |
| TFA 18:2 t,t C | 0.003 g |
| PUFA 18:2 CLAs C | 0.057 g |
| MUFA 24:1 c C | 0 g |
| PUFA 20:2 n-6 c,c C | 0.004 g |
| MUFA 16:1 c C | 0.24 g |
| MUFA 18:1 c C | 3.1 g |
| PUFA 18:2 n-6 c,c C | 0.13 g |
| MUFA 22:1 c C | 0.001 g |
| PUFA 18:3 n-6 c,c,c C | 0.002 g |
| MUFA 17:1 C | 0 g |
| PUFA 20:3 C | 0.014 g |
| Fatty acids, total trans-monoenoic C | 0.24 g |
| Fatty acids, total trans-polyenoic C | 0.003 g |
| MUFA 15:1 C | 0.003 g |
| PUFA 20:3 n-3 C | 0.002 g |
| PUFA 20:3 n-6 C | 0.012 g |
| PUFA 20:4 n-6 C | 0.038 g |
Carotenoids (8)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 9 IU |
| Vitamin D3 (cholecalciferol) C | 0.2 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (9)
| Water C | 57.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.1 g |
| Theobromine C | 0 mg |
| Energy C | 952 kJ |
| Vitamin A, IU C | 41 IU |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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, rib chop, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, grilled Cooked | 234 | 32.2 g | 0 g | 11.7 g |
| Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted Cooked | 226 | 30.2 g | 0.08 g | 11.6 g |
| Veal, composite of trimmed retail cuts, separable lean and fat, cooked Cooked | 231 | 30.1 g | 0 g | 11.4 g |
| Veal, shoulder, blade, separable lean and fat, cooked, braised Cooked | 225 | 31.3 g | 0 g | 10.1 g |
| Game meat, muskrat, cooked, roasted Cooked | 234 | 30.1 g | 0 g | 11.7 g |
| Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised Cooked | 228 | 32.1 g | 0 g | 10.1 g |
| Game meat, opossum, cooked, roasted Cooked | 221 | 30.2 g | 0 g | 10.2 g |
| Lamb, Australian, imported, fresh, rib chop, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, grilled Cooked | 236 | 33.2 g | 0 g | 11.5 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 173097. 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.