Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled is a meat providing 301 kcal per 100g serving, primarily fueled by fat (21.6g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. Remarkably, just 100g supplies an outstanding 332% DV of Vitamin B12 (7.97 µg), ranking it among the most concentrated natural sources. While caloric density is concentrated at 3 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 26.5 g
- Carbohydrates
- 0 g
- Fat
- 21.6 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled supplies 26.5g of protein per 100g, accounting for approximately 35% 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 | 26.5 g |
| Energy | 1260 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 21.6 g |
| Carbohydrate, by difference | 0 g |
| Energy | 300 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 8 µg |
| Selenium | 35.2 µg |
| Zinc | 7 mg |
| Iron | 5 mg |
| Vitamin B6 | 0.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 26 IU |
| Vitamin A, RAE | 8 µg |
| Vitamin D3 (cholecalciferol) | 0.2 µg |
| Vitamin D (D2 + D3) | 0.2 µg |
| Vitamin B-12 | 8 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.4 mg |
| Vitamin D (D2 + D3), International Units | 6 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 5 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 182 mg |
| Sodium, Na | 70 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.2 mg |
| Calcium, Ca | 8 mg |
| Potassium, K | 282 mg |
| Zinc, Zn | 7 mg |
| Selenium, Se | 35.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 1.3 g |
| Retinol | 8 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.8 mg |
| Folate, total | 6 µg |
| Folate, food | 6 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.2 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Hydroxyproline | 0.2 g |
| Cholesterol | 104 mg |
| Fatty acids, total trans | 1 g |
| Fatty acids, total saturated | 7.7 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.5 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 | 0.3 g |
| SFA 24:0 | 0 g |
| TFA 16:1 t | 0 g |
| MUFA 18:1 c | 6.9 g |
| PUFA 18:2 n-6 c,c | 0.9 g |
| MUFA 17:1 | 0.2 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 |
| Water | 50.8 g |
| Niacin | 4.8 mg |
| Pantothenic acid | 1.4 mg |
| Choline, total | 78.1 mg |
| Folate, DFE | 6 µg |
| Betaine | 15.2 mg |
| Isoleucine | 1.2 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Cystine | 0.3 g |
| Valine | 1.3 g |
| Arginine | 1.8 g |
| Histidine | 1 g |
| Aspartic acid | 2.6 g |
| Serine | 1.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 4.1 g |
| SFA 18:0 | 2.8 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 7.8 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 8.7 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| SFA 15:0 | 0.1 g |
| TFA 18:1 t | 1 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 | 0.5 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
Iron Rich
Provides 5 mg of dietary iron (28% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Zinc Rich
Contains 7 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- oz85 g
- steak173 g
Compare Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled with Category Peers
Pork, ground, 84% lean / 16% fat, cooked, pan-broiled vs Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Compared to Pork, ground, 84% lean / 16% fat, cooked, pan-broiled, Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 2% less protein and 0% higher calories per 100g.
Chicken, broilers or fryers, back, meat and skin, cooked, roasted vs Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Compared to Chicken, broilers or fryers, back, meat and skin, cooked, roasted, Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 2% more protein and 0% higher 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, choice, cooked, grilled?
A standard 100-gram serving of Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled contains 301 calories (1259 kJ), alongside 26.5g of protein, 0g of carbohydrates, and 21.6g of fat.
In common serving sizes:- 85g (oz): ~256 kcal
- 173g (steak): ~521 kcal
Is Beef, plate steak, boneless, outside skirt, separable lean and fat, 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, outside skirt, separable lean and fat, 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, outside skirt, separable lean and fat, 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, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled are:
- Vitamin B12: 7.97 µg (332% of your daily value)
- Selenium: 35.2 µg (64% of your daily value)
- Zinc: 6.97 mg (63% 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 173398).