Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Delivering 234 kcal per 100 grams, Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled functions as a meat with protein (30g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 123% of your daily value for Vitamin B12 (2.95 µg) in a standard 100g portion. A higher calorie density (2.3 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 30 g
- Carbohydrates
- 0 g
- Fat
- 12.7 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled supplies 30g of protein per 100g, accounting for approximately 51% 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) | 12.7 g |
| Carbohydrate, by difference | 0 g |
| Energy | 234 kcal |
| Total Sugars | 0 g |
| Protein | 30 g |
| Energy | 980 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3 µg |
| Zinc | 8.2 mg |
| Selenium | 34 µg |
| Vitamin B6 | 0.5 mg |
| Iron | 2.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.5 mg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin A, IU | 6 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 3 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
| Vitamin D (D2 + D3), International Units | 5 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 7 mg |
| Potassium, K | 303 mg |
| Zinc, Zn | 8.2 mg |
| Selenium, Se | 34 µg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 171 mg |
| Sodium, Na | 63 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 61.4 mg |
| Folate, DFE | 7 µg |
| Betaine | 13.2 mg |
| Isoleucine | 1.5 g |
| Leucine | 2.8 g |
| Lysine | 3.1 g |
| Cystine | 0.3 g |
| Valine | 1.6 g |
| Arginine | 2.2 g |
| Histidine | 1.2 g |
| Aspartic acid | 3.2 g |
| Serine | 1.3 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 4.8 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 5.5 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| SFA 15:0 | 0.1 g |
| TFA 18:1 t | 0.5 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 18:2 CLAs | 0 g |
| MUFA 16:1 c | 0.4 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| PUFA 20:3 n-6 | 0 g |
| Water | 57 g |
| Niacin | 6.5 mg |
| Pantothenic acid | 0.7 mg |
| Ash | 1.1 g |
| Retinol | 2 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.4 mg |
| Folate, total | 7 µg |
| Folate, food | 7 µg |
| Tryptophan | 0.4 g |
| Threonine | 1.5 g |
| Methionine | 0.9 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Alanine | 2 g |
| Glutamic acid | 5.3 g |
| Glycine | 1.4 g |
| Proline | 1.4 g |
| Hydroxyproline | 0.2 g |
| Cholesterol | 92 mg |
| Fatty acids, total trans | 0.5 g |
| Fatty acids, total saturated | 4.3 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.3 g |
| MUFA 14:1 | 0.1 g |
| MUFA 16:1 | 0.5 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0.1 g |
| SFA 24:0 | 0 g |
| TFA 16:1 t | 0 g |
| MUFA 18:1 c | 4.3 g |
| PUFA 18:2 n-6 c,c | 0.4 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.5 g |
| MUFA 15:1 | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 8.2 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
- steak254 g
Compare Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled with Category Peers
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Compared to Game meat, muskrat, cooked, roasted, Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 0% less protein and 0% higher calories per 100g.
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Compared to Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled, Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 0% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled?
A standard 100-gram serving of Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled contains 234 calories (979 kJ), alongside 30g of protein, 0g of carbohydrates, and 12.7g of fat.
In common serving sizes:- 85g (oz): ~199 kcal
- 254g (steak): ~594 kcal
Is Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, 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, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 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, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled are:
- Vitamin B12: 2.95 µg (123% of your daily value)
- Zinc: 8.24 mg (75% of your daily value)
- Selenium: 34 µg (62% 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 173373).