Beef Outside Round Steak

Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, 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

169

% Daily Value *

Total Fat 7.4g

10%

Saturated Fat 2.6g

13%

Trans Fat 0.2g

Cholesterol 69mg

23%

Sodium 71mg

3%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 24g

Vitamin D

Calcium 6mg

0%

Iron 3mg

15%

Potassium 382mg

8%

*

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

6%

0.07 mg

Riboflavin

16%

0.21 mg

Niacin

45%

7.22 mg

Pantothenic Acid

15%

0.73 mg

Vitamin B6

48%

0.81 mg

Folate

6.78 mcg

Folic Acid

0 mcg

Food Folate

6.78 mcg

Fortified Folate

6.78 mcg

Choline

17%

94.4 mg

Betaine

16.6 mg

Vitamin B12

221%

5.31 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

0 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1%

0.09 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.01 mg

Gamma Tocopherol

0.02 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0.01 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

—

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

0%

0 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

0%

5.65 mg

Iron

15%

2.64 mg

Magnesium

6%

27.1 mg

Phosphorus

19%

236 mg

Potassium

8%

382 mg

Sodium

3%

71.2 mg

Zinc

39%

4.25 mg

Copper

17%

0.15 mg

Manganese

1%

0.02 mg

Selenium

68%

37.6 mcg

Fluoride

—

Iodine

—

Fat

10%

7.45 g

Saturated Fat

13%

2.6 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.2 g

Pentadecylic Acid

0.03 g

Palmitic Acid

1.61 g

Margaric Acid

0.07 g

Stearic Acid

0.67 g

Arachidic Acid

0 g

Behenic Acid

0.02 g

Lignoceric Acid

—

Monounsaturated Fat

3.32 g

Myristoleic Acid

0.07 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.32 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

2.93 g

Oleic Acid

2.77 g

Elaidic Acid

0.16 g

Vaccenic Acid

—

Gondoic Acid

0.01 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.35 g

9,12-octadecadienoic Acid

0.28 g

Linoleic Acid

0.24 g

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

0.05 g

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0 g

Alpha Linolenic Acid (ALA)

0 g

Gamma Linolenic Acid (GLA)

0 g

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0.07 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

—

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

—

Docosahexanoic Acid (DHA)

—

Trans Fat

0.21 g

Trans Monoenoic Fat

0.16 g

Trans Polyenoic Fat

—

Cholesterol

23%

68.9 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

48%

24 g

Tryptophan

0.16 g

Threonine

0.96 g

Isoleucine

1.09 g

Leucine

1.91 g

Lysine

2.03 g

Methionine

0.63 g

Cystine

0.31 g

Phenylalanine

0.95 g

Tyrosine

0.77 g

Valine

1.19 g

Arginine

1.55 g

Histidine

0.77 g

Alanine

1.46 g

Aspartic Acid

2.19 g

Glutamic Acid

3.6 g

Glycine

1.46 g

Proline

1.14 g

Serine

0.95 g

Hydroxyproline

0.12 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

169 kcal

Water

80.8 g

Ash

1.18 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 4 oz (113.4g)
  • 1 steak (293g)

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 Riboflavin
  • Good source of Pantothenic Acid
  • Good source of Choline
  • Good source of Iron
  • Good source of Phosphorus
  • Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate 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 Outside Round Steak contains 21.2g of protein, which is about the same as 3.5 eggs, 0.8 chicken breasts, or 1.5 cups (413g) 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

Moderate amount of Saturated Fat.


Contains Trans Fat.

High in Cholesterol.

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