Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw is a meat providing 207 kcal per 100g serving, primarily fueled by fat (14.5g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. Remarkably, just 100g supplies an outstanding 231% DV of Vitamin B12 (5.55 µg), ranking it among the most concentrated natural sources. Despite a higher energy concentration (2.1 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 18.7 g
- Carbohydrates
- 0.2 g
- Fat
- 14.5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw supplies 18.7g of protein per 100g, accounting for approximately 36% 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 | 18.7 g |
| Energy | 864 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 14.5 g |
| Carbohydrate, by difference | 0.2 g |
| Energy | 206 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 5.5 µg |
| Zinc | 5 mg |
| Selenium | 23.7 µg |
| Vitamin B6 | 0.4 mg |
| Iron | 3.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 8 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin B-12 | 5.5 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
| Vitamin B-6 | 0.4 mg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin D3 (cholecalciferol) | 0.2 µg |
| Vitamin D (D2 + D3) | 0.2 µg |
| Vitamin D (D2 + D3), International Units | 6 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 148 mg |
| Sodium, Na | 67 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.2 mg |
| Calcium, Ca | 5 mg |
| Potassium, K | 253 mg |
| Zinc, Zn | 5 mg |
| Selenium, Se | 23.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 0.9 g |
| Retinol | 2 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.6 mg |
| Folate, total | 3 µg |
| Folate, food | 3 µg |
| Tryptophan | 0.2 g |
| Threonine | 1 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.8 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.9 g |
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 69 mg |
| Fatty acids, total trans | 0.7 g |
| Fatty acids, total saturated | 5.6 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 | 0.3 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 | 4.8 g |
| PUFA 18:2 n-6 c,c | 0.6 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.7 g |
| MUFA 15:1 | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| Niacin | 4.3 mg |
| Pantothenic acid | 1.2 mg |
| Choline, total | 58.7 mg |
| Folate, DFE | 3 µg |
| Betaine | 13.9 mg |
| Isoleucine | 1 g |
| Leucine | 1.8 g |
| Lysine | 2 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 | 2.9 g |
| SFA 18:0 | 2.1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5.5 g |
| PUFA 18:2 | 0.6 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 | 0.8 g |
| SFA 15:0 | 0.1 g |
| TFA 18:1 t | 0.7 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 18:2 CLAs | 0 g |
| MUFA 16:1 c | 0.3 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| PUFA 20:3 n-6 | 0 g |
| Water | 65.6 g |
Serving calculator
Nutritional Highlights & Outliers
Iron Rich
Provides 3.6 mg of dietary iron (20% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Zinc Rich
Contains 5 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- oz113 g
- steak266 g
Compare Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw with Category Peers
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw vs Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw
Compared to Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 1% more protein and 0% higher calories per 100g.
Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8" fat, raw vs Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw
Compared to Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8" fat, raw, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 2% more protein and 1% 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, raw?
A standard 100-gram serving of Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw contains 207 calories (866 kJ), alongside 18.7g of protein, 0.2g of carbohydrates, and 14.5g of fat.
In common serving sizes:- 113g (oz): ~234 kcal
- 266g (steak): ~551 kcal
Is Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw suitable for a keto or low-carb diet?
Yes. With only 0.2g of net carbs per 100g (0.2g total carbohydrates minus 0g dietary fiber), Beef, plate steak, boneless, outside skirt, separable lean only, 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 only, 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 only, trimmed to 0" fat, all grades, raw are:
- Vitamin B12: 5.55 µg (231% of your daily value)
- Zinc: 4.95 mg (45% of your daily value)
- Selenium: 23.7 µg (43% 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 173376).