Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled is a meat providing 242 kcal per 100g serving, primarily fueled by protein (29.6g) for structured dietary protein for cellular and muscle maintenance. Notably, a single 100g serving delivers an exceptional 129% DV of Vitamin B12 (3.1 µg), making it an elite dietary source. While caloric density is concentrated at 2.4 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 29.6 g
- Carbohydrates
- 0 g
- Fat
- 13.7 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled supplies 29.6g of protein per 100g, accounting for approximately 49% 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) | 13.7 g |
| Carbohydrate, by difference | 0 g |
| Energy | 242 kcal |
| Total Sugars | 0 g |
| Protein | 29.6 g |
| Energy | 1010 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.1 µg |
| Zinc | 8.1 mg |
| Selenium | 33.7 µg |
| Vitamin B6 | 0.5 mg |
| Iron | 2.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin D (D2 + D3), International Units | 5 IU |
| Vitamin B-6 | 0.5 mg |
| Vitamin A, IU | 5 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 3.1 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 7 mg |
| Potassium, K | 298 mg |
| Zinc, Zn | 8.1 mg |
| Selenium, Se | 33.7 µg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 23 mg |
| Phosphorus, P | 168 mg |
| Sodium, Na | 64 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5.3 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 | 6.1 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 |
| 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 |
| Water | 56.3 g |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.7 mg |
| Choline, total | 61.4 mg |
| Folate, DFE | 7 µg |
| Betaine | 13.5 mg |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 3 g |
| Cystine | 0.3 g |
| Valine | 1.5 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Aspartic acid | 3 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 93 mg |
| Fatty acids, total trans | 0.6 g |
| Fatty acids, total saturated | 4.8 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 | 4.7 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 |
| 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 | 5 g |
| Glycine | 1.3 g |
| Proline | 1.3 g |
| Ash | 1 g |
| Retinol | 2 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.4 mg |
| Folate, total | 7 µg |
| Folate, food | 7 µg |
Serving calculator
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 3.1 µg of Vitamin B12 (129% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Zinc Rich
Contains 8.1 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- oz85 g
- steak256 g
Compare Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled with Category Peers
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised vs Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Compared to Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised, Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 5% more protein and 0% higher calories per 100g.
Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised vs Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Compared to Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised, Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 4% more protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled?
A standard 100-gram serving of Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled contains 242 calories (1013 kJ), alongside 29.6g of protein, 0g of carbohydrates, and 13.7g of fat.
In common serving sizes:- 85g (oz): ~206 kcal
- 256g (steak): ~620 kcal
Is Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, 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 only, trimmed to 0" fat, choice, 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 only, trimmed to 0" fat, choice, 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 only, trimmed to 0" fat, choice, cooked, grilled are:
- Vitamin B12: 3.1 µg (129% of your daily value)
- Zinc: 8.14 mg (74% of your daily value)
- Selenium: 33.7 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 173375).