Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, raw: Nutrition Facts
Generic food Raw Meat
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, raw contains 133 kcal per 100 g. A typical serving of 1 steak (191 g) provides about 254 kcal.
Roughly 67% of its calories come from protein, with 33% 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 132% of the Daily Value for Vitamin B12, 57% of the Daily Value for selenium and 45% of the Daily Value for zinc.
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 | 133 kcal | |
| Total fat M | 4.7 g | 6% |
| Saturated fat C | 1.8 g | 9% |
| Trans fat C | 0.15 g | |
| Cholesterol M | 61 mg | 20% |
| Sodium M | 62 mg | 3% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 21.4 g | 43% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E M | 0.17 mg | 1% |
| Vitamin K M | 0.2 µg | 0.2% |
| Thiamin (B1) M | 0.059 mg | 5% |
| Riboflavin (B2) M | 0.17 mg | 13% |
| Niacin (B3) M | 5.5 mg | 34% |
| Pantothenic acid (B5) M | 0.73 mg | 15% |
| Vitamin B6 M | 0.61 mg | 36% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 M | 3.2 µg | 132% |
| Choline ? | 86.5 mg | 16% |
| Calcium M | 5 mg | 0.4% |
| Iron M | 2.1 mg | 12% |
| Magnesium M | 24 mg | 6% |
| Phosphorus M | 213 mg | 17% |
| Potassium M | 378 mg | 8% |
| Zinc M | 5 mg | 45% |
| Copper M | 0.093 mg | 10% |
| Manganese M | 0.011 mg | 0.5% |
| Selenium M | 31.4 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 67%
- Fat 33%
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
- Protein21.4 gbelow the median for beef products (median 24.2 g)
- Fat4.7 gin the lowest quarter of beef products (median 9.3 g)
- Saturated fat1.8 gin the lowest quarter of beef products (median 3.5 g)
- Sodium62 mgabove the median for beef products (median 61 mg)
- Protein per 100 kcal16.1 gprotein density, useful for comparing foods with different calorie levels
- Water73 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.2 g |
|---|---|
| Polyunsaturated fat C | 0.28 g |
Amino acids (19)
| Tryptophan M | 0.14 g |
|---|---|
| Threonine M | 0.86 g |
| Isoleucine M | 0.97 g |
| Leucine M | 1.7 g |
| Lysine M | 1.8 g |
| Methionine M | 0.56 g |
| Cystine M | 0.28 g |
| Phenylalanine M | 0.85 g |
| Tyrosine M | 0.68 g |
| Valine M | 1.1 g |
| Arginine M | 1.4 g |
| Histidine M | 0.68 g |
| Alanine M | 1.3 g |
| Aspartic acid M | 2 g |
| Glutamic acid M | 3.2 g |
| Glycine M | 1.3 g |
| Proline M | 1 g |
| Serine M | 0.84 g |
| Hydroxyproline M | 0.1 g |
Individual fatty acids (32)
| ALA (omega-3, 18:3 n-3) M | 0.008 g |
|---|---|
| Linoleic acid (omega-6, 18:2) ? | 0.22 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 | 0.12 g |
| SFA 16:0 M | 1.1 g |
| SFA 18:0 M | 0.47 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 1.9 g |
| PUFA 18:3 ? | 0.008 g |
| PUFA 20:4 M | 0.052 g |
| SFA 22:0 M | 0.017 g |
| MUFA 14:1 M | 0.036 g |
| MUFA 16:1 M | 0.18 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.007 g |
| SFA 15:0 M | 0.017 g |
| SFA 17:0 M | 0.043 g |
| TFA 18:1 t M | 0.12 g |
| TFA 18:2 t,t M | 0.035 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 18:1 c M | 1.8 g |
| PUFA 18:2 n-6 c,c M | 0.18 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 | 0.12 g |
| Fatty acids, total trans-polyenoic C | 0.035 g |
| MUFA 15:1 M | 0 g |
Carotenoids (13)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 0 µg |
| Carotene, alpha Z | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0.01 mg |
| Tocopherol, gamma M | 0.02 mg |
| Tocopherol, delta M | 0.01 mg |
| Tocotrienol, alpha M | 0.02 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (14)
| Water M | 73 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.1 g |
| Theobromine Z | 0 mg |
| Energy C | 558 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Menaquinone-4) M | 1.2 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 7 µg |
| Betaine M | 11.6 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 |
|---|---|---|---|---|
| Game meat, horse, raw Raw | 133 | 21.4 g | 0 g | 4.6 g |
| Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw Raw | 134 | 21.2 g | 0 g | 4.9 g |
| Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw Raw | 136 | 21.8 g | 0 g | 4.8 g |
| Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, raw Raw | 126 | 21.1 g | 0 g | 4.6 g |
| Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw Raw | 129 | 21.7 g | 0 g | 4 g |
| Veal, Australian, rib, rib roast, separable lean only, raw Raw | 134 | 21.7 g | 1.4 g | 4.6 g |
| Pork, Shoulder petite tender, boneless, separable lean and fat, raw Raw | 128 | 21.7 g | 0 g | 3.9 g |
| Lamb, New Zealand, imported, loin saddle, separable lean only, raw Raw | 131 | 20.9 g | 0 g | 5.3 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 173354. 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.