Beef

Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, raw

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

4 oz (112.99999999999999g)

Amount per serving

Calories

218

% Daily Value *

Total Fat 14g

18%

Saturated Fat 5.9g

29%

Trans Fat 0.4g

Cholesterol 77mg

26%

Sodium 58mg

3%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 21.5g

Vitamin D 2 IU

1%

Calcium 19mg

1%

Iron 2mg

10%

Potassium 315mg

7%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

7%

0.08 mg

Riboflavin

13%

0.17 mg

Niacin

36%

5.69 mg

Pantothenic Acid

10%

0.52 mg

Vitamin B6

33%

0.56 mg

Folate

7.91 mcg

Folic Acid

0 mcg

Food Folate

7.91 mcg

Fortified Folate

7.91 mcg

Choline

14%

77.9 mg

Betaine

11.8 mg

Vitamin B12

60%

1.44 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0%

2.26 mcg

Retinol

2.26 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

6.78 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

2%

0.28 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

0 mcg

Vitamin D

1%

2.26 IU

Vitamin K

1%

1.47 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

1%

19.2 mg

Iron

10%

1.72 mg

Magnesium

5%

21.5 mg

Phosphorus

15%

190 mg

Potassium

7%

315 mg

Sodium

3%

57.6 mg

Zinc

39%

4.34 mg

Copper

9%

0.08 mg

Manganese

1%

0.03 mg

Selenium

45%

24.7 mcg

Fluoride

—

Iodine

—

Fat

18%

14 g

Saturated Fat

29%

5.9 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.03 g

Lauric Acid

0.02 g

Tridecylic Acid

—

Myristic Acid

0.43 g

Pentadecylic Acid

0.04 g

Palmitic Acid

3.36 g

Margaric Acid

0.09 g

Stearic Acid

1.92 g

Arachidic Acid

0.01 g

Behenic Acid

—

Lignoceric Acid

0 g

Monounsaturated Fat

6.35 g

Myristoleic Acid

0.04 g

Pentadecenoic Acid

0.01 g

Hexadec-9-enoic Acid

0.58 g

Palmitoleic Acid

0.21 g

Trans Hexadec 9 Enoic Acid

0.02 g

Heptadecylic Acid

0.06 g

Octadec-9-enoic Acid

5.64 g

Oleic Acid

2.57 g

Elaidic Acid

0.38 g

Vaccenic Acid

—

Gondoic Acid

0.02 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.61 g

9,12-octadecadienoic Acid

0.46 g

Linoleic Acid

0.22 g

Conjugated Linoleic Acids (CLAs)

0.03 g

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

0.03 g

Linolenic Acid

0.09 g

Alpha Linolenic Acid (ALA)

0.01 g

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0.01 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

0.01 g

Eicosatetraenoic Acid (ETA)

0.03 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0.43 g

Trans Monoenoic Fat

0.4 g

Trans Polyenoic Fat

—

Cholesterol

26%

76.8 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

43%

21.5 g

Tryptophan

0.18 g

Threonine

0.93 g

Isoleucine

1 g

Leucine

1.79 g

Lysine

1.94 g

Methionine

0.57 g

Cystine

0.26 g

Phenylalanine

0.86 g

Tyrosine

0.74 g

Valine

1.08 g

Arginine

1.44 g

Histidine

0.75 g

Alanine

1.33 g

Aspartic Acid

2.04 g

Glutamic Acid

3.38 g

Glycine

1.22 g

Proline

1.01 g

Serine

0.87 g

Hydroxyproline

0.19 g

Carbohydrates

0%

0 g

Fibre

0%

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

218 kcal

Water

69.9 g

Ash

1.04 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 4 oz (113.4g)

Nutrient Sources ‡

  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin B12
  • Excellent source of Zinc
  • Excellent source of Selenium
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • High Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%†

Limiting Amino Acid: Tryptophan

  • Some foods that are a good source of Tryptophan include chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts.

100g of Beef contains 19.1g of protein, which is about the same as 3.2 eggs, 0.7 chicken breasts, or 1.4 cups (370g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

High in Saturated Fat.


Contains Trans Fat.

High in Cholesterol.

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