Meat & Poultry · SOURCE-BASED NUTRITION
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled nutrition facts
SR Legacy
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 282 kcal | — |
| Protein | 27.7 g | 55.4% |
| Carbohydrate, by difference | 0 g | 0% |
| Total lipid (fat) | 19 g | 24.4% |
| Fiber, total dietary | 0 g | 0% |
| Total Sugars | 0 g | — |
| Fatty acids, total saturated | 6.67 g | 33.4% |
| Cholesterol | 102 mg | 34% |
| Sodium, Na | 71 mg | 3.1% |
| Potassium, K | 284 mg | 6% |
| Calcium, Ca | 7 mg | 0.5% |
| Iron, Fe | 5.21 mg | 28.9% |
| Magnesium, Mg | 25 mg | 6% |
| Phosphorus, P | 188 mg | 15% |
| Zinc, Zn | 7.17 mg | 65.2% |
| Copper, Cu | 0.21 mg | 23.4% |
| Manganese, Mn | 0.21 mg | 9.1% |
| Selenium, Se | 35.7 µg | 64.9% |
| Vitamin A, RAE | 2 µg | 0.2% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0.2 µg | 1% |
| Vitamin E (alpha-tocopherol) | 0.09 mg | 0.6% |
| Vitamin K (phylloquinone) | 1.6 µg | 1.3% |
| Thiamin | 0.13 mg | 10.4% |
| Riboflavin | 0.85 mg | 65.6% |
| Niacin | 5.2 mg | 32.5% |
| Pantothenic acid | 1.36 mg | 27.2% |
| Vitamin B-6 | 0.46 mg | 26.9% |
| Folate, DFE | 7 µg | 1.8% |
| Vitamin B-12 | 7.92 µg | 330% |
| Choline, total | 78.9 mg | 14.3% |
| Alanine | 1.81 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 2.03 g | — |
| Ash | 1.3 g | — |
| Aspartic acid | 2.92 g | — |
| Betaine | 15.1 mg | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 0 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.3 g | — |
| Fatty acids, total monounsaturated | 7.44 g | — |
| Fatty acids, total polyunsaturated | 1.08 g | — |
| Fatty acids, total trans | 0.82 g | — |
| Fatty acids, total trans-monoenoic | 0.81 g | — |
| Fatty acids, total trans-polyenoic | 0.01 g | — |
| Folate, food | 7 µg | — |
| Folate, total | 7 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 4.93 g | — |
| Glycine | 1.3 g | — |
| Histidine | 1.12 g | — |
| Hydroxyproline | 0.14 g | — |
| Isoleucine | 1.41 g | — |
| Leucine | 2.6 g | — |
| Lutein + zeaxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 2.91 g | — |
| Methionine | 0.8 g | — |
| MUFA 14:1 | 0.08 g | — |
| MUFA 15:1 | 0.1 g | — |
| MUFA 16:1 | 0.43 g | — |
| MUFA 16:1 c | 0.42 g | — |
| MUFA 17:1 | 0.14 g | — |
| MUFA 18:1 | 6.69 g | — |
| MUFA 18:1 c | 5.89 g | — |
| MUFA 20:1 | 0.02 g | — |
| MUFA 22:1 | 0 g | — |
| Phenylalanine | 1.21 g | — |
| Proline | 1.27 g | — |
| PUFA 18:2 | 0.84 g | — |
| PUFA 18:2 CLAs | 0.05 g | — |
| PUFA 18:2 n-6 c,c | 0.78 g | — |
| PUFA 18:3 | 0.02 g | — |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:2 n-6 c,c | 0 g | — |
| PUFA 20:3 | 0.04 g | — |
| PUFA 20:3 n-6 | 0.04 g | — |
| PUFA 20:4 | 0.14 g | — |
| PUFA 20:5 n-3 (EPA) | 0.01 g | — |
| PUFA 22:5 n-3 (DPA) | 0.02 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 2 µg | — |
| Serine | 1.23 g | — |
| SFA 10:0 | 0.01 g | — |
| SFA 12:0 | 0.01 g | — |
| SFA 14:0 | 0.39 g | — |
| SFA 15:0 | 0.07 g | — |
| SFA 16:0 | 3.49 g | — |
| SFA 17:0 | 0.21 g | — |
| SFA 18:0 | 2.47 g | — |
| SFA 20:0 | 0.01 g | — |
| SFA 24:0 | 0.02 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| TFA 16:1 t | 0.01 g | — |
| TFA 18:1 t | 0.8 g | — |
| TFA 18:2 t not further defined | 0.01 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1.42 g | — |
| Tryptophan | 0.34 g | — |
| Tyrosine | 1.13 g | — |
| Valine | 1.49 g | — |
| Vitamin A, IU | 7 iu | — |
| Vitamin D3 (cholecalciferol) | 0.2 µg | — |
| Vitamin E, added | 0 mg | — |
| Water | 52.3 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin B12 (330% DV), Riboflavin (B2) (65.6% DV) and Zinc (65.2% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin B12: blood cells and nerves
This amount provides 7.92 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.85 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceZinc: immune function and repair
This amount provides 7.17 mg. Zinc supports immune function, DNA and protein synthesis, wound healing, growth and the sense of taste. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 35.7 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceNiacin (B3): energy and cell function
This amount provides 5.2 mg. Niacin helps enzymes convert food into energy and supports normal cell function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceIron: oxygen transport
This amount provides 5.21 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin B12
This amount provides 7.92 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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