Meat • Deep Nutrition Analytics
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Delivering 130 kcal per 100 grams, Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw functions as a meat with protein (21.4g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 114% of your daily value for Vitamin B12 (2.73 µg) in a standard 100g portion. Despite a higher energy concentration (1.3 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 21.4 g
- Carbohydrates
- 0 g
- Fat
- 5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw supplies 21.4g of protein per 100g, accounting for approximately 66% 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) | 5 g |
| Carbohydrate, by difference | 0 g |
| Energy | 130 kcal |
| Total Sugars | 0 g |
| Protein | 21.4 g |
| Energy | 545 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.7 µg |
| Zinc | 6.8 mg |
| Selenium | 23.8 µg |
| Vitamin B6 | 0.6 mg |
| Phosphorus | 234 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 1 IU |
| Vitamin B-6 | 0.6 mg |
| Vitamin A, IU | 11 IU |
| Vitamin A, RAE | 3 µg |
| Vitamin B-12 | 2.7 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 12 mg |
| Potassium, K | 395 mg |
| Zinc, Zn | 6.8 mg |
| Selenium, Se | 23.8 µg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 234 mg |
| Sodium, Na | 72 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 72.6 g |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 72.5 mg |
| Folate, DFE | 3 µg |
| Betaine | 14.2 mg |
| Isoleucine | 0.9 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| SFA 20:0 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| Cholesterol | 66 mg |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.1 g |
| SFA 24:0 | 0 g |
| Ash | 1.1 g |
| Retinol | 3 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 3 µg |
| Folate, food | 3 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.9 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.7 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.4 g |
| Glycine | 1 g |
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| MUFA 18:1 c | 2 g |
| PUFA 18:2 n-6 c,c | 0.3 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0.3 g |
| Fatty acids, total trans | 0.3 g |
| Fatty acids, total saturated | 2 g |
| SFA 17:0 | 0.1 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 c | 0.2 g |
| MUFA 18:1 | 2.3 g |
| PUFA 18:2 | 0.3 g |
| Fatty acids, total monounsaturated | 2.5 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| TFA 18:1 t | 0.3 g |
| PUFA 18:2 CLAs | 0 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.7 g |
Serving calculator
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 2.7 µg of Vitamin B12 (114% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Zinc Rich
Contains 6.8 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- oz113 g
- steak369 g
- roast1159 g
Compare Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw with Category Peers
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw vs Beef, Australian, imported, grass-fed, round, bottom round steak/roast, boneless, separable lean only, raw
Compared to Beef, Australian, imported, grass-fed, round, bottom round steak/roast, boneless, separable lean only, raw, Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw has 0% more protein and 0% lower calories per 100g.
Beef, chuck for stew, separable lean and fat, choice, raw vs Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Compared to Beef, chuck for stew, separable lean and fat, choice, raw, Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw has 1% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw?
A standard 100-gram serving of Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw contains 130 calories (544 kJ), alongside 21.4g of protein, 0g of carbohydrates, and 5g of fat.
In common serving sizes:- 113g (oz): ~147 kcal
- 369g (steak): ~480 kcal
- 1159g (roast): ~1507 kcal
Is Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw 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, shoulder pot roast or steak, boneless, separable lean and fat, 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, shoulder pot roast or steak, boneless, separable lean and fat, 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, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw are:
- Vitamin B12: 2.73 µg (114% of your daily value)
- Zinc: 6.78 mg (62% of your daily value)
- Selenium: 23.8 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 173349).