Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Delivering 245 kcal per 100 grams, Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled functions as a meat with protein (29.4g) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 121% DV of Vitamin B12 (2.91 µg), ranking it among the most concentrated natural sources. A higher calorie density (2.5 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 29.4 g
- Carbohydrates
- 0 g
- Fat
- 14.2 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled supplies 29.4g of protein per 100g, accounting for approximately 48% 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) | 14.2 g |
| Carbohydrate, by difference | 0 g |
| Energy | 245 kcal |
| Total Sugars | 0 g |
| Protein | 29.4 g |
| Energy | 1030 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.9 µg |
| Zinc | 8.1 mg |
| Selenium | 33.3 µg |
| Vitamin B6 | 0.5 mg |
| Iron | 2.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.5 mg |
| Vitamin A, IU | 24 IU |
| Vitamin A, RAE | 7 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 2.9 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
| Vitamin D (D2 + D3), International Units | 4 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 7 mg |
| Potassium, K | 298 mg |
| Zinc, Zn | 8.1 mg |
| Selenium, Se | 33.3 µg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 23 mg |
| Phosphorus, P | 168 mg |
| Sodium, Na | 63 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 56.1 g |
| Niacin | 6.3 mg |
| Pantothenic acid | 0.7 mg |
| Choline, total | 60.3 mg |
| Folate, DFE | 7 µg |
| Betaine | 13 mg |
| Isoleucine | 1.4 g |
| Leucine | 2.5 g |
| Lysine | 2.8 g |
| Cystine | 0.3 g |
| Valine | 1.5 g |
| Arginine | 2 g |
| Histidine | 1.1 g |
| Aspartic acid | 2.9 g |
| Serine | 1.2 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5.5 g |
| PUFA 18:2 | 0.5 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 6.3 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| SFA 15:0 | 0.1 g |
| TFA 18:1 t | 0.6 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0.5 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| PUFA 20:3 n-6 | 0 g |
| Ash | 1 g |
| Retinol | 7 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 7 µg |
| Folate, food | 7 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.4 g |
| Methionine | 0.8 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Alanine | 1.8 g |
| Glutamic acid | 4.8 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Hydroxyproline | 0.2 g |
| Cholesterol | 92 mg |
| Fatty acids, total trans | 0.7 g |
| Fatty acids, total saturated | 5.1 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.3 g |
| MUFA 14:1 | 0.1 g |
| MUFA 16:1 | 0.5 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 18:1 c | 4.9 g |
| PUFA 18:2 n-6 c,c | 0.4 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.6 g |
| MUFA 15:1 | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 8.1 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
- steak254 g
- oz85 g
Compare Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled with Category Peers
Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised vs Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Compared to Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised, Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 1% less protein and 0% lower calories per 100g.
Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled vs Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted
Compared to Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted, Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 5% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled?
A standard 100-gram serving of Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled contains 245 calories (1025 kJ), alongside 29.4g of protein, 0g of carbohydrates, and 14.2g of fat.
In common serving sizes:- 254g (steak): ~622 kcal
- 85g (oz): ~208 kcal
Is Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled 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, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled are:
- Vitamin B12: 2.91 µg (121% of your daily value)
- Zinc: 8.06 mg (73% of your daily value)
- Selenium: 33.3 µg (61% 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 173395).