Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled is a meat providing 291 kcal per 100g serving, primarily fueled by fat (20.3g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. Standing out in micronutrient concentration, it provides 341% of your daily value for Vitamin B12 (8.18 µg) in a standard 100g portion. Despite a higher energy concentration (2.9 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 27 g
- Carbohydrates
- 0 g
- Fat
- 20.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled supplies 27g of protein per 100g, accounting for approximately 37% 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) | 20.3 g |
| Carbohydrate, by difference | 0 g |
| Energy | 291 kcal |
| Total Sugars | 0 g |
| Protein | 27 g |
| Energy | 1220 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 8.2 µg |
| Zinc | 7.1 mg |
| Selenium | 36 µg |
| Iron | 5.1 mg |
| Vitamin B6 | 0.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.4 mg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin A, IU | 6 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin B-12 | 8.2 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
| Vitamin D (D2 + D3), International Units | 8 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 | 286 mg |
| Zinc, Zn | 7.1 mg |
| Selenium, Se | 36 µg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 185 mg |
| Sodium, Na | 71 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.2 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Niacin | 4.9 mg |
| Pantothenic acid | 1.4 mg |
| Choline, total | 79.9 mg |
| Folate, DFE | 7 µg |
| Betaine | 15.5 mg |
| Isoleucine | 1.3 g |
| Leucine | 2.4 g |
| Lysine | 2.7 g |
| Cystine | 0.3 g |
| Valine | 1.4 g |
| Arginine | 1.9 g |
| Histidine | 1 g |
| Aspartic acid | 2.7 g |
| Serine | 1.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 3.7 g |
| SFA 18:0 | 2.6 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 7.2 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 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 |
| Water | 51.6 g |
| Ash | 1.3 g |
| Retinol | 2 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.8 mg |
| Folate, total | 7 µg |
| Folate, food | 7 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.3 g |
| Methionine | 0.8 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.1 g |
| Alanine | 1.7 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.2 g |
| Proline | 1.2 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 105 mg |
| Fatty acids, total trans | 0.9 g |
| Fatty acids, total saturated | 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 | 0.5 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 | 6.3 g |
| PUFA 18:2 n-6 c,c | 0.8 g |
| MUFA 17:1 | 0.2 g |
| Fatty acids, total trans-monoenoic | 0.9 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 5.1 mg of dietary iron (28% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Zinc Rich
Contains 7.1 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- steak173 g
- oz85 g
Compare Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled with Category Peers
Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised vs Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Compared to Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 1% more protein and 0% lower calories per 100g.
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled vs Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Compared to Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 0% less 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, choice, cooked, grilled?
A standard 100-gram serving of Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled contains 291 calories (1218 kJ), alongside 27g of protein, 0g of carbohydrates, and 20.3g of fat.
In common serving sizes:- 173g (steak): ~503 kcal
- 85g (oz): ~247 kcal
Is Beef, plate steak, boneless, outside 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, outside 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, outside 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, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled are:
- Vitamin B12: 8.18 µg (341% of your daily value)
- Zinc: 7.12 mg (65% of your daily value)
- Selenium: 36 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 173377).