Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw
Delivering 232 kcal per 100 grams, Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw functions as a meat with fat (17.6g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 219% of your daily value for Vitamin B12 (5.25 µg) in a standard 100g portion. Despite a higher energy concentration (2.3 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 18 g
- Carbohydrates
- 0.3 g
- Fat
- 17.6 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw supplies 18g of protein per 100g, accounting for approximately 31% 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 | 18 g |
| Energy | 969 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 17.6 g |
| Carbohydrate, by difference | 0.3 g |
| Energy | 232 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 5.3 µg |
| Zinc | 4.7 mg |
| Selenium | 22.6 µg |
| Vitamin B6 | 0.4 mg |
| Iron | 3.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 15 IU |
| Vitamin A, RAE | 4 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 5.3 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.4 mg |
| Vitamin D (D2 + D3), International Units | 5 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 19 mg |
| Phosphorus, P | 142 mg |
| Sodium, Na | 65 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.2 mg |
| Calcium, Ca | 6 mg |
| Potassium, K | 242 mg |
| Zinc, Zn | 4.7 mg |
| Selenium, Se | 22.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 0.9 g |
| Retinol | 4 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.6 mg |
| Folate, total | 3 µg |
| Folate, food | 3 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.8 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.7 g |
| Alanine | 1.1 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.9 g |
| Proline | 0.8 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 71 mg |
| Fatty acids, total trans | 1 g |
| Fatty acids, total saturated | 7.1 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.4 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 14:1 | 0.1 g |
| MUFA 16:1 | 0.5 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0.2 g |
| SFA 24:0 | 0 g |
| TFA 16:1 t | 0 g |
| MUFA 18:1 c | 6 g |
| PUFA 18:2 n-6 c,c | 0.6 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 1 g |
| MUFA 15:1 | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| Fatty acids, total polyunsaturated | 0.9 g |
| SFA 15:0 | 0.1 g |
| TFA 18:1 t | 0.9 g |
| TFA 18:2 t not further defined | 0 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 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| PUFA 20:3 n-6 | 0 g |
| Water | 63.2 g |
| Niacin | 4.1 mg |
| Pantothenic acid | 1.1 mg |
| Choline, total | 56 mg |
| Folate, DFE | 3 µg |
| Betaine | 13.3 mg |
| Isoleucine | 0.8 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Cystine | 0.2 g |
| Valine | 0.9 g |
| Arginine | 1.2 g |
| Histidine | 0.7 g |
| Aspartic acid | 1.8 g |
| Serine | 0.7 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 3.7 g |
| SFA 18:0 | 2.7 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 7 g |
| PUFA 18:2 | 0.7 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 7.7 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 4.7 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Keto Optimized
Supplies 17.6g of dietary fat with just 0.4g of net carbs, fitting seamlessly into strict ketogenic macronutrient targets.
Common serving sizes
- oz113 g
- steak266 g
Compare Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw with Category Peers
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw vs Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw
Compared to Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw, Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 0% more protein and 0% lower calories per 100g.
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw vs Beef, chuck, roast, boneless, choice, raw
Compared to Beef, chuck, roast, boneless, choice, raw, Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 2% less protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw?
A standard 100-gram serving of Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw contains 232 calories (971 kJ), alongside 18g of protein, 0.3g of carbohydrates, and 17.6g of fat.
In common serving sizes:- 113g (oz): ~262 kcal
- 266g (steak): ~617 kcal
Is Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw suitable for a keto or low-carb diet?
Yes. With only 0.4g of net carbs per 100g (0.3g total carbohydrates minus 0g dietary fiber), Beef, plate steak, boneless, outside 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, outside 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, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw are:
- Vitamin B12: 5.25 µg (219% of your daily value)
- Zinc: 4.72 mg (43% of your daily value)
- Selenium: 22.6 µg (41% 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 173400).