Meat • Deep Nutrition Analytics
Beef, New Zealand, imported, flat, separable lean only, cooked, braised
Beef, New Zealand, imported, flat, separable lean only, cooked, braised is a meat providing 226 kcal per 100g serving, primarily fueled by protein (33.2g) for structured dietary protein for cellular and muscle maintenance. It contributes substantial micronutrient density, highlighted by Vitamin B12 at 77% of the standard daily value (1.85 µg). Despite a higher energy concentration (2.3 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 33.2 g
- Carbohydrates
- 0 g
- Fat
- 10.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, New Zealand, imported, flat, separable lean only, cooked, braised supplies 33.2g of protein per 100g, accounting for approximately 59% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 10.3 g |
| Carbohydrate, by difference | 0 g |
| Energy | 226 kcal |
| Total Sugars | 0 g |
| Protein | 33.2 g |
| Energy | 944 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 1.9 µg |
| Zinc | 4.5 mg |
| Copper | 0.2 mg |
| Iron | 3.2 mg |
| Phosphorus | 159 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin A, IU | 49 IU |
| Vitamin A, RAE | 15 µg |
| Vitamin B-12 | 1.9 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 6 mg |
| Potassium, K | 172 mg |
| Zinc, Zn | 4.5 mg |
| Selenium, Se | 2 µg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 159 mg |
| Sodium, Na | 30 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 56.4 g |
| Niacin | 2.3 mg |
| Pantothenic acid | 0.1 mg |
| Isoleucine | 1.4 g |
| Leucine | 2.5 g |
| Lysine | 2.6 g |
| Valine | 1.5 g |
| Arginine | 2.2 g |
| Histidine | 1.2 g |
| Serine | 1.2 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 3.3 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 3.8 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| TFA 18:1 t | 0.1 g |
| PUFA 18:2 CLAs | 0.1 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0.4 g |
| PUFA 18:3 n-6 c,c,c | 0 g |
| PUFA 20:3 | 0 g |
| PUFA 20:3 n-6 | 0 g |
| PUFA 20:4 n-6 | 0.1 g |
| Ash | 1.1 g |
| Retinol | 15 µg |
| Thiamin | 0 mg |
| Riboflavin | 0.2 mg |
| Tryptophan | 0.3 g |
| Threonine | 1.2 g |
| Methionine | 1.1 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Alanine | 1.7 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.8 g |
| Proline | 1.1 g |
| Cholesterol | 94 mg |
| Fatty acids, total trans | 0.2 g |
| Fatty acids, total saturated | 3.1 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.2 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| SFA 22:0 | 0 g |
| MUFA 14:1 | 0.1 g |
| MUFA 16:1 | 0.4 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0.1 g |
| SFA 24:0 | 0 g |
| TFA 16:1 t | 0 g |
| MUFA 24:1 c | 0 g |
| MUFA 18:1 c | 3.1 g |
| PUFA 18:2 n-6 c,c | 0.2 g |
| Fatty acids, total trans-monoenoic | 0.2 g |
| MUFA 15:1 | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 g |
| PUFA 20:3 n-3 | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 4.5 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
Compare Beef, New Zealand, imported, flat, separable lean only, cooked, braised with Category Peers
Beef, New Zealand, imported, flat, separable lean only, cooked, braised vs Veal, loin, separable lean only, cooked, braised
Compared to Veal, loin, separable lean only, cooked, braised, Beef, New Zealand, imported, flat, separable lean only, cooked, braised has 1% less protein and 0% lower calories per 100g.
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised vs Beef, New Zealand, imported, flat, separable lean only, cooked, braised
Compared to Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised, Beef, New Zealand, imported, flat, separable lean only, cooked, braised has 3% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, New Zealand, imported, flat, separable lean only, cooked, braised?
A standard 100-gram serving of Beef, New Zealand, imported, flat, separable lean only, cooked, braised contains 226 calories (946 kJ), alongside 33.2g of protein, 0g of carbohydrates, and 10.3g of fat.
In common serving sizes:- 85g (oz): ~192 kcal
Is Beef, New Zealand, imported, flat, separable lean only, cooked, braised suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Beef, New Zealand, imported, flat, separable lean only, cooked, braised is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, New Zealand, imported, flat, separable lean only, cooked, braised?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, New Zealand, imported, flat, separable lean only, cooked, braised are:
- Vitamin B12: 1.85 µg (77% of your daily value)
- Zinc: 4.54 mg (41% of your daily value)
- Copper: 0.19 mg (21% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 173079).