Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw
As a recognized meat, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw delivers 212 calories per 100g, with energy primarily anchored by fat (15.3g) to support daily activity. Notably, a single 100g serving delivers an exceptional 243% DV of Vitamin B12 (5.82 µg), making it an elite dietary source. Despite a higher energy concentration (2.1 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 18.5 g
- Carbohydrates
- 0.2 g
- Fat
- 15.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw supplies 18.5g 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 | 18.5 g |
| Energy | 886 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 15.3 g |
| Carbohydrate, by difference | 0.2 g |
| Energy | 212 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 5.8 µg |
| Zinc | 4.7 mg |
| Selenium | 23.7 µg |
| Vitamin B6 | 0.4 mg |
| Iron | 3.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 7 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin B-12 | 5.8 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin B-6 | 0.4 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 | 3.5 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 147 mg |
| Sodium, Na | 68 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.2 mg |
| Calcium, Ca | 5 mg |
| Potassium, K | 251 mg |
| Zinc, Zn | 4.7 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 | 0.9 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.7 g |
| Alanine | 1.1 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.8 g |
| Proline | 0.8 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 70 mg |
| Fatty acids, total trans | 0.8 g |
| Fatty acids, total saturated | 5.8 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 | 5 g |
| PUFA 18:2 n-6 c,c | 0.6 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 |
| Water | 65.2 g |
| Niacin | 4.2 mg |
| Pantothenic acid | 1.2 mg |
| Choline, total | 58 mg |
| Folate, DFE | 3 µg |
| Betaine | 15.3 mg |
| Isoleucine | 0.9 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.3 g |
| Histidine | 0.7 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 3 g |
| SFA 18:0 | 2.2 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5.8 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 | 6.4 g |
| Fatty acids, total polyunsaturated | 0.8 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 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 |
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 15.3g of dietary fat with just 0.2g of net carbs, fitting seamlessly into strict ketogenic macronutrient targets.
Common serving sizes
- steak268 g
- oz113 g
Compare Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw with Category Peers
Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw vs Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw
Compared to Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw has 2% more protein and 0% higher calories per 100g.
Chicken, broilers or fryers, meat and skin and giblets and neck, raw vs Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw
Compared to Chicken, broilers or fryers, meat and skin and giblets and neck, raw, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw has 1% 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, choice, raw?
A standard 100-gram serving of Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw contains 212 calories (887 kJ), alongside 18.5g of protein, 0.2g of carbohydrates, and 15.3g of fat.
In common serving sizes:- 268g (steak): ~568 kcal
- 113g (oz): ~240 kcal
Is Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, 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, choice, 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, choice, 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, choice, raw are:
- Vitamin B12: 5.82 µg (243% of your daily value)
- Zinc: 4.74 mg (43% 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 173378).