Beef
Good nutritional profile
Beef, average of trimmed retail cuts (lean and fat), values for raw meat.
This entry averages common retail cuts of beef, such as steaks and roasts, with the outer fat trimmed off. A 150 g raw portion gives about 31 g of protein and 6 g of saturated fat, and is high in vitamin B12, zinc, selenium, niacin and vitamin B6, with a good amount of iron, much of it in the easily absorbed heme form. Beef loses roughly 25-30% of its weight when cooked, so a 150 g raw steak ends up at about 110 g.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 21g | 37.5% |
| Fat | 9.3g | 13.3% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 69g | 2.8% |
| Calories | 167 | 7.4% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.85 | g | 19.3% |
| Monounsaturated | 4.37 | g | 17.5% |
| Polyunsaturated | 0.53 | g | 4.1% |
| Omega-3 | 0.159 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| Omega-6 | 0.371 | g | Estimate |
| Trans | 0.38 | g | 19.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.18 | mg |
| Selenium | 22.9 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 3 | mcg | 0.3% |
| vitamin B1 | 0.073 | mg | 6.1% |
| vitamin B2 | 0.195 | mg | 15.0% |
| vitamin B3 | 5.34 | mg | 33.4% |
| vitamin B6 | 0.527 | mg | 31.0% |
| vitamin B9 | 5 | mcg | 1.3% |
| vitamin B12 | 2.23 | mcg | 92.9% |
| vitamin D | 0.1 (4 IU) | mcg | 0.7% |
| vitamin E | 0.18 | mg | 1.2% |
| vitamin K | 1.4 | mcg | 1.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 13 | mg | 1.3% |
| iron | 2.04 | mg | 11.3% |
| magnesium | 17 | mg | 4.3% |
| phosphorus | 194 | mg | 27.7% |
| potassium | 310 | mg | 11.9% |
| sodium | 61 | mg | 2.7% |
| zinc | 4.74 | mg | 43.1% |
| copper | 0.069 | mg | 7.7% |
| manganese | 0.007 | mg | 0.3% |
| selenium | 22.9 | mcg | 41.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 712 | mg | 101.7% | 195% |
| Isoleucine | 921 | mg | 65.8% | 134% |
| Leucine | 1695 | mg | 62.1% | 122% |
| Lysine | 1859 | mg | 88.5% | 170% |
| Methionine | 772 | mg | 73.5% | 147% |
| Phenylalanine | 1523 | mg | 87.0% | 163% |
| Threonine | 914 | mg | 87.0% | 160% |
| Tryptophan | 210 | mg | 75.0% | 139% |
| Valine | 987 | mg | 54.2% | 108% |
Compare with other products
Values per 100 g
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