Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Delivering 282 kcal per 100 grams, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled functions as a meat with fat (19g) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 330% DV of Vitamin B12 (7.92 µg), ranking it among the most concentrated natural sources. Despite a higher energy concentration (2.8 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 27.7 g
- Carbohydrates
- 0 g
- Fat
- 19 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled supplies 27.7g of protein per 100g, accounting for approximately 39% 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) | 19 g |
| Carbohydrate, by difference | 0 g |
| Energy | 282 kcal |
| Total Sugars | 0 g |
| Protein | 27.7 g |
| Energy | 1180 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 7.9 µg |
| Zinc | 7.2 mg |
| Selenium | 35.7 µg |
| Iron | 5.2 mg |
| Vitamin B6 | 0.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.5 mg |
| Vitamin A, IU | 7 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin B-12 | 7.9 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
| Vitamin D (D2 + D3), International Units | 7 IU |
| Vitamin D3 (cholecalciferol) | 0.2 µg |
| Vitamin D (D2 + D3) | 0.2 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 7 mg |
| Potassium, K | 284 mg |
| Zinc, Zn | 7.2 mg |
| Selenium, Se | 35.7 µg |
| Iron, Fe | 5.2 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 188 mg |
| Sodium, Na | 71 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.2 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 52.3 g |
| Niacin | 5.2 mg |
| Pantothenic acid | 1.4 mg |
| Choline, total | 78.9 mg |
| Folate, DFE | 7 µg |
| Betaine | 15.1 mg |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.9 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 | 3.5 g |
| SFA 18:0 | 2.5 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 6.7 g |
| PUFA 18:2 | 0.8 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 7.4 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| SFA 15:0 | 0.1 g |
| TFA 18:1 t | 0.8 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 18:2 CLAs | 0.1 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 |
| Ash | 1.3 g |
| Retinol | 2 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.9 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 | 4.9 g |
| Glycine | 1.3 g |
| Proline | 1.3 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 102 mg |
| Fatty acids, total trans | 0.8 g |
| Fatty acids, total saturated | 6.7 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 | 0.4 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 | 5.9 g |
| PUFA 18:2 n-6 c,c | 0.8 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.8 g |
| MUFA 15:1 | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Iron Rich
Provides 5.2 mg of dietary iron (29% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Zinc Rich
Contains 7.2 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- steak174 g
- oz85 g
Compare Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled with Category Peers
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled vs Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Compared to Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 1% less protein and 0% higher calories per 100g.
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled vs Veal, breast, plate half, boneless, separable lean and fat, cooked, braised
Compared to Veal, breast, plate half, boneless, separable lean and fat, cooked, braised, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 7% more protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled?
A standard 100-gram serving of Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled contains 282 calories (1180 kJ), alongside 27.7g of protein, 0g of carbohydrates, and 19g of fat.
In common serving sizes:- 174g (steak): ~491 kcal
- 85g (oz): ~240 kcal
Is Beef, plate steak, boneless, outside skirt, separable lean only, 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, outside skirt, separable lean only, 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, outside skirt, separable lean only, 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, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled are:
- Vitamin B12: 7.92 µg (330% of your daily value)
- Zinc: 7.17 mg (65% of your daily value)
- Selenium: 35.7 µg (65% 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 172140).