Meat • Deep Nutrition Analytics
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw
Delivering 123 kcal per 100 grams, Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw functions as a meat with protein (21.6g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 115% of your daily value for Vitamin B12 (2.76 µg) in a standard 100g portion. While caloric density is concentrated at 1.2 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 21.6 g
- Carbohydrates
- 0 g
- Fat
- 4.1 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw supplies 21.6g of protein per 100g, accounting for approximately 70% 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 | 21.6 g |
| Energy | 516 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 4.1 g |
| Carbohydrate, by difference | 0 g |
| Energy | 123 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.8 µg |
| Zinc | 6.9 mg |
| Selenium | 24.1 µg |
| Vitamin B6 | 0.6 mg |
| Phosphorus | 236 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 2.8 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
| Vitamin A, IU | 6 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 1 IU |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 236 mg |
| Sodium, Na | 73 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 12 mg |
| Potassium, K | 399 mg |
| Zinc, Zn | 6.9 mg |
| Selenium, Se | 24.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 3 µg |
| Folate, food | 3 µg |
| Tryptophan | 0.2 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.8 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.5 g |
| Glycine | 1 g |
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| Fatty acids, total trans | 0.2 g |
| Fatty acids, total saturated | 1.6 g |
| SFA 14:0 | 0.1 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.1 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0 g |
| MUFA 18:1 c | 1.7 g |
| PUFA 18:2 n-6 c,c | 0.2 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0.2 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.1 g |
| Ash | 1.1 g |
| Retinol | 2 µg |
| Fatty acids, total monounsaturated | 2.1 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| TFA 18:1 t | 0.2 g |
| PUFA 18:2 CLAs | 0 g |
| Water | 73.2 g |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 73.5 mg |
| Folate, DFE | 3 µg |
| Betaine | 14.3 mg |
| Isoleucine | 0.9 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.5 g |
| Histidine | 0.7 g |
| Aspartic acid | 2 g |
| Serine | 0.8 g |
| SFA 16:0 | 0.9 g |
| SFA 18:0 | 0.6 g |
| MUFA 18:1 | 1.9 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Cholesterol | 65 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 6.9 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Lean Protein Powerhouse
Supplies 21.6g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- roast1316 g
- oz113 g
- steak1027 g
Compare Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw with Category Peers
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw vs Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw
Compared to Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw, Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw has 1% more protein and 0% higher calories per 100g.
Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, select, raw vs Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw
Compared to Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, select, raw, Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw has 0% less protein and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw?
A standard 100-gram serving of Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw contains 123 calories (515 kJ), alongside 21.6g of protein, 0g of carbohydrates, and 4.1g of fat.
In common serving sizes:- 1316g (roast): ~1619 kcal
- 113g (oz): ~139 kcal
- 1027g (steak): ~1263 kcal
Is Beef, shoulder pot roast or steak, boneless, separable lean only, 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 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, shoulder pot roast or steak, boneless, 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, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw are:
- Vitamin B12: 2.76 µg (115% of your daily value)
- Zinc: 6.86 mg (62% of your daily value)
- Selenium: 24.1 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 169480).