Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw
Delivering 198 kcal per 100 grams, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw functions as a meat with fat (13.4g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 215% DV of Vitamin B12 (5.16 µg), making it an elite dietary source. While caloric density is concentrated at 2 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 19.1 g
- Carbohydrates
- 0.2 g
- Fat
- 13.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw supplies 19.1g 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 |
|---|---|
| Protein | 19.1 g |
| Energy | 830 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 13.4 g |
| Carbohydrate, by difference | 0.2 g |
| Energy | 198 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 5.2 µg |
| Zinc | 5.4 mg |
| Selenium | 24 µg |
| Vitamin B6 | 0.4 mg |
| Iron | 3.8 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 5.2 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
| Vitamin A, IU | 9 IU |
| Vitamin A, RAE | 3 µg |
| Vitamin E (alpha-tocopherol) | 0.1 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 | 3.8 mg |
| Magnesium, Mg | 21 mg |
| Phosphorus, P | 153 mg |
| Sodium, Na | 65 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.2 mg |
| Calcium, Ca | 6 mg |
| Potassium, K | 260 mg |
| Zinc, Zn | 5.4 mg |
| Selenium, Se | 24 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Thiamin | 0.1 mg |
| Riboflavin | 0.6 mg |
| Folate, total | 3 µg |
| Folate, food | 3 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.1 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.9 g |
| Alanine | 1.4 g |
| Glutamic acid | 3.7 g |
| Glycine | 1 g |
| Proline | 1 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 69 mg |
| Fatty acids, total trans | 0.7 g |
| Fatty acids, total saturated | 5.3 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 |
| Ash | 1 g |
| Retinol | 3 µg |
| SFA 17:0 | 0.2 g |
| SFA 24:0 | 0 g |
| TFA 16:1 t | 0 g |
| MUFA 18:1 c | 4.4 g |
| PUFA 18:2 n-6 c,c | 0.5 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 |
| Water | 66.2 g |
| Niacin | 4.3 mg |
| Pantothenic acid | 1.1 mg |
| Choline, total | 59.5 mg |
| Folate, DFE | 3 µg |
| Betaine | 12.4 mg |
| Isoleucine | 1.1 g |
| Leucine | 2 g |
| Lysine | 2.2 g |
| Cystine | 0.2 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.9 g |
| Aspartic acid | 2.2 g |
| Serine | 0.9 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 2 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5.1 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 | 5.7 g |
| Fatty acids, total polyunsaturated | 0.7 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 |
Serving calculator
Nutritional Highlights & Outliers
Iron Rich
Provides 3.8 mg of dietary iron (21% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Zinc Rich
Contains 5.4 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- steak264 g
- oz113 g
Compare Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw with Category Peers
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw vs Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw
Compared to Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw has 3% less protein and 0% lower calories per 100g.
Beef, grass-fed, ground, raw vs Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw
Compared to Beef, grass-fed, ground, raw, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw has 2% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw?
A standard 100-gram serving of Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw contains 198 calories (828 kJ), alongside 19.1g of protein, 0.2g of carbohydrates, and 13.4g of fat.
In common serving sizes:- 264g (steak): ~523 kcal
- 113g (oz): ~224 kcal
Is Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, 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, select, 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, select, 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, select, raw are:
- Vitamin B12: 5.16 µg (215% of your daily value)
- Zinc: 5.36 mg (49% of your daily value)
- Selenium: 24 µg (44% 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 172141).