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Meat & poultry · Nutrition facts

Raw Beef, Shoulder Pot Roast or Steak, Boneless, Lean Only, Choice

125 calories and 21.5 g of protein per 100 g. Reported fiber: 0 g.

USDA SR LegacyPublished Apr 2019

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Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw

Source category
Beef Products
Nutrition basis
Per 100 g
Source record
USDA FDC 169481
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 57% of 3,770 other complete meat & poultry profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
141calories
in 113 g
NutrientAmountDaily value
Protein24.2 g—
Carbohydrate0.1 g0%
Fat4.9 g6%
Fiber0 g0%
Total sugars0 g—
Sodium84 mg4%
Saturated fat1.9 g10%
Potassium461 mg10%
Calcium14 mg1%
Iron3.04 mg17%
Magnesium28 mg7%
Vitamin C0 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 68%Carbs 0%Fat 31%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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Same broad food category

This food: 34.3 g protein in 160 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

NutrientDisplayed valueReported minimumReported maximumData points
Vitamin K (phylloquinone)Per 100 g1.5 ug0.5 ug3.1 ug12

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 106 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water72.95 g1051
Energy125 kcal1008
Energy525 kj1062
Protein21.45 g1003
Total lipid (fat)4.35 g1004
Ash1.14 g1007
Carbohydrate, by difference0.11 g1005
Fiber, total dietary0 g1079
Sugars, Total0 g2000
Calcium, Ca12 mg1087
Iron, Fe2.69 mg1089
Magnesium, Mg25 mg1090
Phosphorus, P237 mg1091
Potassium, K408 mg1092
Sodium, Na74 mg1093
Zinc, Zn6.81 mg1095
Copper, Cu0.071 mg1098
Manganese, Mn0.014 mg1101
Selenium, Se24.1 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.09 mg1165
Riboflavin0.21 mg1166
Niacin4.593 mg1167
Pantothenic acid0.77 mg1170
Vitamin B-60.57 mg1175
Folate, total4 µg1177
Folic acid0 µg1186
Folate, food4 µg1187
Folate, DFE4 µg1190
Choline, total69.3 mg1180
Betaine14.7 mg1198
Vitamin B-122.69 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE2 µg1106
Retinol2 µg1105
Carotene, beta0 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU5 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin0 µg1123
Vitamin E (alpha-tocopherol)0.2 mg1109
Vitamin E, added0 mg1242
Vitamin D (D2 + D3), International Units2 iu1110
Vitamin D (D2 + D3)0 µg1114
Vitamin D3 (cholecalciferol)0 µg1112
Vitamin K (phylloquinone)1.5 µg1185
Fatty acids, total saturated1.709 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00 g1262
SFA 12:00 g1263
SFA 14:00.104 g1264
SFA 16:00.96 g1265
SFA 17:00.048 g1300
SFA 18:00.588 g1266
SFA 20:00 g1267
SFA 24:00.008 g1301
Fatty acids, total monounsaturated2.199 g1292
MUFA 14:10.026 g1274
MUFA 16:10.155 g1275
MUFA 17:10.042 g1323
MUFA 18:11.974 g1268
MUFA 18:1 c1.798 g1315
MUFA 18:1-11 t (18:1t n-7)0.114 g1412
MUFA 20:10.001 g1277
MUFA 22:10 g1279
Fatty acids, total polyunsaturated0.297 g1293
PUFA 18:20.241 g1269
PUFA 18:2 n-6 c,c0.229 g1316
PUFA 18:2 CLAs0.012 g1311
PUFA 18:30.001 g1270
PUFA 18:3 n-3 c,c,c (ALA)0.001 g1404
PUFA 18:40 g1276
PUFA 20:2 n-6 c,c0 g1313
PUFA 20:40.053 g1271
PUFA 20:5 n-3 (EPA)0.002 g1278
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Fatty acids, total trans0.176 g1257
Fatty acids, total trans-monoenoic0.176 g1329
TFA 18:1 t0.176 g1304
Cholesterol64 mg1253
Tryptophan0.251 g1210
Threonine0.993 g1211
Isoleucine0.96 g1212
Leucine1.815 g1213
Lysine1.973 g1214
Methionine0.639 g1215
Cystine0.233 g1216
Phenylalanine0.855 g1217
Tyrosine0.778 g1218
Valine1.014 g1219
Arginine1.475 g1220
Histidine0.723 g1221
Alanine1.267 g1222
Aspartic acid2.019 g1223
Glutamic acid3.571 g1224
Glycine0.977 g1225
Proline0.902 g1226
Serine0.861 g1227
Hydroxyproline0.111 g1228
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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