Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, raw: Nutrition Facts
Generic food Raw Meat
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, raw contains 143 kcal per 100 g. A typical serving of 1 steak (1,432 g) provides about 2,048 kcal.
Roughly 57% of its calories come from protein, with 43% 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 181% of the Daily Value for Vitamin B12, 70% of the Daily Value for zinc and 41% 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 | 143 kcal | |
| Total fat M | 6.9 g | 9% |
| Saturated fat C | 2.9 g | 15% |
| Trans fat C | 0.26 g | |
| Cholesterol M | 68 mg | 23% |
| Sodium M | 82 mg | 4% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 20.4 g | 41% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.1 µg | 0.5% |
| Vitamin E M | 0.17 mg | 1% |
| Vitamin K M | 1.5 µg | 1% |
| Thiamin (B1) M | 0.08 mg | 7% |
| Riboflavin (B2) M | 0.25 mg | 19% |
| Niacin (B3) M | 3.8 mg | 24% |
| Pantothenic acid (B5) M | 0.88 mg | 18% |
| Vitamin B6 M | 0.42 mg | 25% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 M | 4.4 µg | 181% |
| Choline M | 71.4 mg | 13% |
| Calcium M | 12 mg | 0.9% |
| Iron M | 2.5 mg | 14% |
| Magnesium M | 19 mg | 5% |
| Phosphorus M | 202 mg | 16% |
| Potassium M | 340 mg | 7% |
| Zinc M | 7.7 mg | 70% |
| Copper M | 0.095 mg | 11% |
| Manganese M | 0.01 mg | 0.4% |
| Selenium M | 22.5 µg | 41% |
% 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 57%
- Fat 43%
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
- Protein20.4 gin the lowest quarter of beef products (median 24.2 g)
- Fat6.9 gbelow the median for beef products (median 9.3 g)
- Saturated fat2.9 gbelow the median for beef products (median 3.5 g)
- Sodium82 mgin the top quarter of beef products (median 61 mg)
- Protein per 100 kcal14.2 gprotein density, useful for comparing foods with different calorie levels
- Water71.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.6 g |
|---|---|
| Polyunsaturated fat C | 0.37 g |
Amino acids (19)
| Tryptophan M | 0.23 g |
|---|---|
| Threonine M | 0.92 g |
| Isoleucine M | 0.89 g |
| Leucine M | 1.7 g |
| Lysine M | 1.8 g |
| Methionine M | 0.59 g |
| Cystine M | 0.22 g |
| Phenylalanine M | 0.79 g |
| Tyrosine M | 0.72 g |
| Valine M | 0.94 g |
| Arginine M | 1.4 g |
| Histidine M | 0.67 g |
| Alanine M | 1.2 g |
| Aspartic acid M | 1.9 g |
| Glutamic acid M | 3.3 g |
| Glycine M | 0.91 g |
| Proline M | 0.84 g |
| Serine M | 0.8 g |
| Hydroxyproline M | 0.1 g |
Individual fatty acids (32)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.001 g |
| ALA (omega-3, 18:3 n-3) M | 0.008 g |
| Linoleic acid (omega-6, 18:2) ? | 0.31 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 M | 0.18 g |
| SFA 16:0 M | 1.6 g |
| SFA 18:0 M | 1 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 3.2 g |
| PUFA 18:3 ? | 0.008 g |
| PUFA 20:4 M | 0.054 g |
| MUFA 14:1 M | 0.04 g |
| MUFA 16:1 M | 0.23 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.005 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 17:0 M | 0.085 g |
| SFA 24:0 M | 0.012 g |
| TFA 18:1 t M | 0.26 g |
| PUFA 18:2 CLAs M | 0.019 g |
| PUFA 20:2 n-6 c,c M | 0.001 g |
| MUFA 18:1 c M | 3 g |
| PUFA 18:2 n-6 c,c M | 0.29 g |
| MUFA 17:1 M | 0.065 g |
| Fatty acids, total trans-monoenoic C | 0.26 g |
| MUFA 18:1-11 t (18:1t n-7) M | 0.18 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 2 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 4 IU |
| Vitamin D3 (cholecalciferol) I | 0.1 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water M | 71.8 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1 g |
| Theobromine Z | 0 mg |
| Energy C | 599 kJ |
| Vitamin A, IU C | 6 IU |
| Folic acid I | 0 µg |
| Folate, food I | 3 µg |
| Betaine M | 19.9 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, New Zealand, imported, netted shoulder, rolled, boneless, separable lean only, raw Raw | 143 | 20.2 g | 0 g | 6.9 g |
| Lamb, New Zealand, imported, loin chop, separable lean only, raw Raw | 142 | 20 g | 0 g | 6.9 g |
| Bison, ground, grass-fed, raw Raw | 146 | 20.2 g | 0.05 g | 7.2 g |
| Lamb, New Zealand, imported, rack - fully frenched, separable lean only, raw Raw | 147 | 20.6 g | 0 g | 7.1 g |
| Veal, Australian, shank, hind, bone-in, separable lean and fat, raw Raw | 144 | 19.8 g | 0 g | 7.2 g |
| Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, raw Raw | 142 | 20.3 g | 0 g | 6.2 g |
| Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, raw Raw | 144 | 19.6 g | 0 g | 6.8 g |
| Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, raw Raw | 143 | 20.7 g | 0 g | 6.1 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 169478. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 15, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.