Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled: Nutrition Facts
Generic food Cooked Meat
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled contains 187 kcal per 100 g. A typical serving of 1 steak (199 g) provides about 372 kcal.
Roughly 60% of its calories come from protein, with 40% from fat and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for beef products on FoodFactly (198 kcal per 100 g).
100 g provides 223% of the Daily Value for Vitamin B12, 90% 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 | 187 kcal | |
| Total fat M | 8.3 g | 11% |
| Saturated fat C | 3.5 g | 17% |
| Trans fat C | 0.39 g | |
| Cholesterol M | 98 mg | 33% |
| Sodium M | 89 mg | 4% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 28 g | 56% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.1 µg | 0.5% |
| Vitamin E M | 0.12 mg | 0.8% |
| Vitamin K M | 1.6 µg | 1% |
| Thiamin (B1) M | 0.1 mg | 8% |
| Riboflavin (B2) M | 0.31 mg | 24% |
| Niacin (B3) M | 4.5 mg | 28% |
| Pantothenic acid (B5) M | 1.1 mg | 21% |
| Vitamin B6 M | 0.4 mg | 23% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 M | 5.4 µg | 223% |
| Choline M | 105 mg | 19% |
| Calcium M | 14 mg | 1% |
| Iron M | 3.1 mg | 17% |
| Magnesium M | 24 mg | 6% |
| Phosphorus M | 228 mg | 18% |
| Potassium M | 394 mg | 8% |
| Zinc M | 9.9 mg | 90% |
| Copper M | 0.11 mg | 13% |
| Manganese M | 0.016 mg | 0.7% |
| Selenium M | 32.3 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 60%
- Fat 40%
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
- Protein28 gabove the median for beef products (median 24.2 g)
- Fat8.3 gbelow the median for beef products (median 9.3 g)
- Saturated fat3.5 gbelow the median for beef products (median 3.5 g)
- Sodium89 mgin the top quarter of beef products (median 61 mg)
- Protein per 100 kcal15 gprotein density, useful for comparing foods with different calorie levels
- Water62.7 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 | 0.57 g |
Amino acids (19)
| Tryptophan M | 0.32 g |
|---|---|
| Threonine M | 1.3 g |
| Isoleucine M | 1.2 g |
| Leucine M | 2.3 g |
| Lysine M | 2.5 g |
| Methionine M | 0.82 g |
| Cystine M | 0.3 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 0.99 g |
| Valine M | 1.3 g |
| Arginine M | 1.9 g |
| Histidine M | 0.92 g |
| Alanine M | 1.6 g |
| Aspartic acid M | 2.6 g |
| Glutamic acid M | 4.6 g |
| Glycine M | 1.2 g |
| Proline M | 1.2 g |
| Serine M | 1.1 g |
| Hydroxyproline M | 0.14 g |
Individual fatty acids (32)
| EPA (omega-3, 20:5 n-3) M | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.002 g |
| ALA (omega-3, 18:3 n-3) M | 0.014 g |
| Linoleic acid (omega-6, 18:2) ? | 0.49 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 | 0.21 g |
| SFA 16:0 M | 1.9 g |
| SFA 18:0 M | 1.2 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 3.4 g |
| PUFA 18:3 ? | 0.014 g |
| PUFA 20:4 M | 0.071 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 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 17:0 M | 0.1 g |
| SFA 24:0 M | 0.013 g |
| TFA 18:1 t M | 0.39 g |
| PUFA 18:2 CLAs M | 0.028 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 18:1 c M | 3 g |
| PUFA 18:2 n-6 c,c M | 0.46 g |
| MUFA 17:1 M | 0.068 g |
| Fatty acids, total trans-monoenoic C | 0.39 g |
| MUFA 18:1-11 t (18:1t n-7) M | 0.27 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 | 62.7 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.3 g |
| Theobromine Z | 0 mg |
| Energy C | 782 kJ |
| Vitamin A, IU C | 7 IU |
| Folic acid I | 0 µg |
| Folate, food I | 7 µg |
| Betaine M | 18.9 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
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169476. 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.