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Meat & poultry · Nutrition facts

Raw Beef, Shoulder Top Blade Steak, Boneless, Lean Only, Choice

143 calories and 20.4 g of protein per 100 g. Reported fiber: 0 g.

USDA SR LegacyPublished Apr 2019

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Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, raw

Source category
Beef Products
Nutrition basis
Per 100 g
Source record
USDA FDC 169478
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 49% 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SR Legacy is USDA’s final historical reference release from 2018.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
162calories
in 113 g
NutrientAmountDaily value
Protein23 g—
Carbohydrate0 g0%
Fat7.8 g10%
Fiber0 g0%
Total sugars0 g—
Sodium93 mg4%
Saturated fat3.3 g16%
Potassium384 mg8%
Calcium14 mg1%
Iron2.85 mg16%
Magnesium21 mg5%
Vitamin C0 mg0%
Vitamin D0.1 µg1%
Estimated energy from macros
Protein 57%Carbs 0%Fat 43%

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: 28.5 g protein in 139.9 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
Water71.79 g1051
Energy143 kcal1008
Energy599 kj1062
Protein20.35 g1003
Total lipid (fat)6.88 g1004
Ash1 g1007
Carbohydrate, by difference0 g1005
Fiber, total dietary0 g1079
Sugars, Total0 g2000
Calcium, Ca12 mg1087
Iron, Fe2.52 mg1089
Magnesium, Mg19 mg1090
Phosphorus, P202 mg1091
Potassium, K340 mg1092
Sodium, Na82 mg1093
Zinc, Zn7.65 mg1095
Copper, Cu0.095 mg1098
Manganese, Mn0.01 mg1101
Selenium, Se22.5 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.08 mg1165
Riboflavin0.25 mg1166
Niacin3.827 mg1167
Pantothenic acid0.88 mg1170
Vitamin B-60.418 mg1175
Folate, total3 µg1177
Folic acid0 µg1186
Folate, food3 µg1187
Folate, DFE3 µg1190
Choline, total71.4 mg1180
Betaine19.9 mg1198
Vitamin B-124.35 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE2 µg1106
Retinol2 µg1105
Carotene, beta0 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU6 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin0 µg1123
Vitamin E (alpha-tocopherol)0.17 mg1109
Vitamin E, added0 mg1242
Vitamin D (D2 + D3), International Units4 iu1110
Vitamin D (D2 + D3)0.1 µg1114
Vitamin D3 (cholecalciferol)0.1 µg1112
Vitamin K (phylloquinone)1.5 µg1185
Fatty acids, total saturated2.9 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00 g1262
SFA 12:00 g1263
SFA 14:00.178 g1264
SFA 16:01.631 g1265
SFA 17:00.085 g1300
SFA 18:00.995 g1266
SFA 20:00 g1267
SFA 24:00.012 g1301
Fatty acids, total monounsaturated3.57 g1292
MUFA 14:10.04 g1274
MUFA 16:10.233 g1275
MUFA 17:10.065 g1323
MUFA 18:13.227 g1268
MUFA 18:1 c2.968 g1315
MUFA 18:1-11 t (18:1t n-7)0.18 g1412
MUFA 20:10.005 g1277
MUFA 22:10 g1279
Fatty acids, total polyunsaturated0.37 g1293
PUFA 18:20.306 g1269
PUFA 18:2 n-6 c,c0.287 g1316
PUFA 18:2 CLAs0.019 g1311
PUFA 18:30.008 g1270
PUFA 18:3 n-3 c,c,c (ALA)0.008 g1404
PUFA 18:40 g1276
PUFA 20:2 n-6 c,c0.001 g1313
PUFA 20:40.054 g1271
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0.001 g1272
Fatty acids, total trans0.259 g1257
Fatty acids, total trans-monoenoic0.259 g1329
TFA 18:1 t0.259 g1304
Cholesterol68 mg1253
Tryptophan0.233 g1210
Threonine0.921 g1211
Isoleucine0.891 g1212
Leucine1.684 g1213
Lysine1.83 g1214
Methionine0.593 g1215
Cystine0.217 g1216
Phenylalanine0.793 g1217
Tyrosine0.721 g1218
Valine0.941 g1219
Arginine1.368 g1220
Histidine0.671 g1221
Alanine1.176 g1222
Aspartic acid1.873 g1223
Glutamic acid3.313 g1224
Glycine0.906 g1225
Proline0.837 g1226
Serine0.799 g1227
Hydroxyproline0.103 g1228
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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Explore more records in the same food group. Preparation and ingredients can change the numbers.

Raw Beef, Shoulder Top Blade Steak, Boneless, Lean OnlyUSDA SR Legacy · Apr 2019Grilled Beef, Shoulder Top Blade Steak, Boneless, Lean Only, ChoiceUSDA SR Legacy · Apr 2019Grilled Beef, Shoulder Top Blade Steak, Boneless, Lean Only, SelectUSDA SR Legacy · Apr 2019Raw Beef, Shoulder Top Blade Steak, Boneless, Lean Only, SelectUSDA SR Legacy · Apr 2019