Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw
Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw is a meat providing 187 kcal per 100g serving, primarily fueled by protein (20.4g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Vitamin B12, offering 96% of your recommended daily allowance (2.31 µg). Despite a higher energy concentration (1.9 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 20.4 g
- Carbohydrates
- 0 g
- Fat
- 11.7 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw supplies 20.4g of protein per 100g, accounting for approximately 44% 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 |
|---|---|
| Protein | 20.4 g |
| Energy | 782 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 11.7 g |
| Carbohydrate, by difference | 0 g |
| Energy | 187 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.3 µg |
| Zinc | 6 mg |
| Selenium | 22.2 µg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 145 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 2.3 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
| Vitamin A, IU | 13 IU |
| Vitamin A, RAE | 4 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.4 mg |
| Vitamin D (D2 + D3), International Units | 4 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 145 mg |
| Sodium, Na | 64 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 6 mg |
| Potassium, K | 262 mg |
| Zinc, Zn | 6 mg |
| Selenium, Se | 22.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 3 µg |
| Folate, food | 3 µg |
| Tryptophan | 0.2 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.8 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.3 g |
| Glycine | 1 g |
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 65 mg |
| Fatty acids, total trans | 0.6 g |
| Fatty acids, total saturated | 4.6 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.3 g |
| PUFA 22:6 n-3 (DHA) | 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 18:1 c | 4.2 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 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| Ash | 0.9 g |
| Retinol | 4 µg |
| Water | 67.2 g |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.6 mg |
| Choline, total | 44.4 mg |
| Folate, DFE | 3 µg |
| Betaine | 12.4 mg |
| Isoleucine | 0.9 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.4 g |
| Histidine | 0.8 g |
| Aspartic acid | 2 g |
| Serine | 0.8 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 4.8 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 5.4 g |
| Fatty acids, total polyunsaturated | 0.5 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 | 0.4 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| PUFA 20:3 n-6 | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 6 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
- steak382 g
- oz113 g
Compare Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw with Category Peers
Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw vs Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, raw
Compared to Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, raw, Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 3% less protein and 0% lower calories per 100g.
Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw vs Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw
Compared to Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw, Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 1% less 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, raw?
A standard 100-gram serving of Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw contains 187 calories (782 kJ), alongside 20.4g of protein, 0g of carbohydrates, and 11.7g of fat.
In common serving sizes:- 382g (steak): ~714 kcal
- 113g (oz): ~211 kcal
Is Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw 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, raw 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, raw?
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, raw are:
- Vitamin B12: 2.31 µg (96% of your daily value)
- Zinc: 5.99 mg (54% of your daily value)
- Selenium: 22.2 µg (40% 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 172158).