Meat • Deep Nutrition Analytics
Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
As a recognized meat, Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled delivers 223 calories per 100g, with energy primarily anchored by protein (30.6g) to support daily activity. Standing out in micronutrient concentration, it provides 113% of your daily value for Vitamin B12 (2.72 µg) in a standard 100g portion. A higher calorie density (2.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 30.6 g
- Carbohydrates
- 0 g
- Fat
- 11.2 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled supplies 30.6g of protein per 100g, accounting for approximately 55% 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) | 11.2 g |
| Carbohydrate, by difference | 0 g |
| Energy | 223 kcal |
| Total Sugars | 0 g |
| Protein | 30.6 g |
| Energy | 933 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.7 µg |
| Zinc | 8.5 mg |
| Selenium | 35 µg |
| Vitamin B6 | 0.5 mg |
| Phosphorus | 176 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 | 0.5 mg |
| Vitamin A, IU | 8 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 2.7 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 7 mg |
| Potassium, K | 312 mg |
| Zinc, Zn | 8.5 mg |
| Selenium, Se | 35 µg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 176 mg |
| Sodium, Na | 62 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 58 g |
| Niacin | 6.6 mg |
| Pantothenic acid | 0.7 mg |
| Choline, total | 61.3 mg |
| Folate, DFE | 7 µg |
| Betaine | 12.8 mg |
| Isoleucine | 1.7 g |
| Leucine | 3.1 g |
| Lysine | 3.5 g |
| Cystine | 0.4 g |
| Valine | 1.8 g |
| Arginine | 2.5 g |
| Histidine | 1.4 g |
| Aspartic acid | 3.5 g |
| Serine | 1.5 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 1.1 g |
| MUFA 18:1 | 4 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 | 4.6 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0.4 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 |
| Ash | 1.1 g |
| Retinol | 2 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 7 µg |
| Folate, food | 7 µg |
| Tryptophan | 0.4 g |
| Threonine | 1.7 g |
| Methionine | 1 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.4 g |
| Alanine | 2.2 g |
| Glutamic acid | 5.9 g |
| Glycine | 1.6 g |
| Proline | 1.6 g |
| Hydroxyproline | 0.2 g |
| Cholesterol | 91 mg |
| Fatty acids, total trans | 0.4 g |
| Fatty acids, total saturated | 3.6 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.3 g |
| MUFA 14:1 | 0.1 g |
| MUFA 16:1 | 0.4 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 | 3.6 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 |
| 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 8.5 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
- steak250 g
Compare Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled with Category Peers
Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled vs Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
Compared to Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled, Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled has 0% less protein and 0% lower calories per 100g.
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised vs Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
Compared to Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised, Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled has 1% less protein and 1% 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, select, cooked, grilled?
A standard 100-gram serving of Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled contains 223 calories (933 kJ), alongside 30.6g of protein, 0g of carbohydrates, and 11.2g of fat.
In common serving sizes:- 85g (oz): ~190 kcal
- 250g (steak): ~558 kcal
Is Beef, plate steak, boneless, inside skirt, separable lean only, 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, plate steak, boneless, inside skirt, separable lean only, 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, plate steak, boneless, inside skirt, separable lean only, 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, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled are:
- Vitamin B12: 2.72 µg (113% of your daily value)
- Zinc: 8.49 mg (77% of your daily value)
- Selenium: 35 µg (64% 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 172138).