Meat • Deep Nutrition Analytics
Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Delivering 177 kcal per 100 grams, Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled functions as a meat with protein (28.4g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 149% DV of Vitamin B12 (3.57 µg), making it an elite dietary source. Despite a higher energy concentration (1.8 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 28.4 g
- Carbohydrates
- 0 g
- Fat
- 6.1 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled supplies 28.4g of protein per 100g, accounting for approximately 64% 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) | 6.1 g |
| Carbohydrate, by difference | 0 g |
| Fiber, total dietary | 0 g |
| Protein | 28.4 g |
| Energy | 177 kcal |
| Energy | 739 kJ |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.6 µg |
| Zinc | 8.3 mg |
| Selenium | 30.9 µg |
| Vitamin B6 | 0.7 mg |
| Phosphorus | 245 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin D (D2 + D3), International Units | 4 IU |
| Vitamin B-6 | 0.7 mg |
| Vitamin A, IU | 21 IU |
| Vitamin A, RAE | 6 µg |
| Vitamin B-12 | 3.6 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 12 mg |
| Potassium, K | 366 mg |
| Zinc, Zn | 8.3 mg |
| Selenium, Se | 30.9 µg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 245 mg |
| Sodium, Na | 67 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| MUFA 20:1 | 0 g |
| SFA 20:0 | 0 g |
| Water | 64.6 g |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 90.2 mg |
| Folate, DFE | 7 µg |
| Betaine | 13.6 mg |
| Isoleucine | 1.2 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Cystine | 0.3 g |
| Valine | 1.3 g |
| Arginine | 1.9 g |
| Histidine | 0.9 g |
| Aspartic acid | 2.5 g |
| Serine | 1.1 g |
| Retinol | 6 µg |
| Ash | 1.2 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.3 g |
| SFA 24:0 | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 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 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Hydroxyproline | 0.2 g |
| Cholesterol | 83 mg |
| PUFA 22:6 n-3 (DHA) | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| MUFA 18:1 | 2.8 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Fatty acids, total monounsaturated | 3.1 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| TFA 18:1 t | 0.4 g |
| PUFA 18:2 CLAs | 0 g |
| MUFA 16:1 c | 0.2 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 1 g |
| SFA 17:0 | 0.1 g |
| MUFA 18:1 c | 2.4 g |
| PUFA 18:2 n-6 c,c | 0.3 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.4 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| SFA 14:0 | 0.2 g |
| Fatty acids, total trans | 0.4 g |
| Fatty acids, total saturated | 2.6 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 8.3 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
- steak297 g
Compare Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled with Category Peers
Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted vs Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Compared to Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted, Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 2% more protein and 0% higher calories per 100g.
Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled vs Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Compared to Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled, Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 0% less protein and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled?
A standard 100-gram serving of Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled contains 177 calories (741 kJ), alongside 28.4g of protein, 0g of carbohydrates, and 6.1g of fat.
In common serving sizes:- 85g (oz): ~150 kcal
- 297g (steak): ~526 kcal
Is Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, 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, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled are:
- Vitamin B12: 3.57 µg (149% of your daily value)
- Zinc: 8.27 mg (75% of your daily value)
- Selenium: 30.9 µg (56% 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 171786).