Beef, lean steak, per 100 g: 140 kcal, 22.7 g protein, 0 g carbohydrate, 0 g fibre, 4.8 g fat. Figures are the USDA reference values for “Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw”.
At 100 g it reaches the EU threshold to be called a source of vitamin b12, selenium, vitamin b6, niacin (b3). The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 140 kcal | |
| Protein | 22.7 g | |
| Fat | 4.78 g | |
| of which saturates | 1.64 g | |
| of which monounsaturates | 2.01 g | |
| of which polyunsaturates | 0.219 g | |
| Carbohydrate | 0 g | |
| of which sugars | 0 g | |
| Fibre | 0 g | |
| Water | 71.4 g | |
| Cholesterol | 63 mg | |
| Minerals | ||
| Calcium | 20 mg | 2.5% |
| Iron | 2.12 mg | 15.1% |
| Magnesium | 25 mg | 6.67% |
| Phosphorus | 222 mg | 31.7% |
| Potassium | 352 mg | 17.6% |
| Sodium | 57 mg | |
| Zinc | 4.29 mg | 42.9% |
| Copper | 0.101 mg | 10.1% |
| Manganese | 0.014 mg | 0.7% |
| Selenium | 28.6 µg | 52% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0.1 µg | 2% |
| Vitamin E | 0.3 mg | 2.5% |
| Vitamin K | 1.2 µg | 1.6% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.095 mg | 8.64% |
| Riboflavin (B2) | 0.163 mg | 11.6% |
| Niacin (B3) | 6.9 mg | 43.1% |
| Pantothenic acid (B5) | 0.675 mg | 11.3% |
| Vitamin B6 | 0.666 mg | 47.6% |
| Folate | 13 µg | 6.5% |
| Vitamin B12 | 1.89 µg | 75.6% |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Vitamin B12 contributes to normal energy-yielding metabolism
- Vitamin B12 contributes to normal red blood cell formation
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass