Meat • Deep Nutrition Analytics
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw
Delivering 127 kcal per 100 grams, Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw functions as a meat with protein (21.7g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 118% DV of Vitamin B12 (2.83 µg), making it an elite dietary source. A higher calorie density (1.3 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 21.7 g
- Carbohydrates
- 0 g
- Fat
- 4.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw supplies 21.7g of protein per 100g, accounting for approximately 68% 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) | 4.4 g |
| Carbohydrate, by difference | 0 g |
| Energy | 127 kcal |
| Total Sugars | 0 g |
| Protein | 21.7 g |
| Energy | 531 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.8 µg |
| Zinc | 6.9 mg |
| Selenium | 23.9 µg |
| Vitamin B6 | 0.6 mg |
| Phosphorus | 233 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 1 IU |
| Vitamin B-6 | 0.6 mg |
| Vitamin A, IU | 12 IU |
| Vitamin A, RAE | 3 µg |
| Vitamin B-12 | 2.8 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 12 mg |
| Potassium, K | 383 mg |
| Zinc, Zn | 6.9 mg |
| Selenium, Se | 23.9 µg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 26 mg |
| Phosphorus, P | 233 mg |
| Sodium, Na | 70 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| PUFA 18:3 | 0 g |
| Water | 73 g |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 76.8 mg |
| Folate, DFE | 3 µg |
| Betaine | 13.7 mg |
| Isoleucine | 0.9 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| SFA 20:0 | 0 g |
| MUFA 20:1 | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.2 g |
| SFA 24:0 | 0 g |
| Ash | 1.1 g |
| Retinol | 3 µg |
| 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 | 0.7 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.4 g |
| Glycine | 1 g |
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 68 mg |
| MUFA 16:1 c | 0.2 g |
| PUFA 20:4 | 0 g |
| MUFA 18:1 | 2 g |
| PUFA 18:2 | 0.3 g |
| Fatty acids, total monounsaturated | 2.3 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| TFA 18:1 t | 0.3 g |
| PUFA 18:2 CLAs | 0 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.6 g |
| Fatty acids, total trans | 0.3 g |
| Fatty acids, total saturated | 1.9 g |
| MUFA 18:1 c | 1.8 g |
| PUFA 18:2 n-6 c,c | 0.3 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0.3 g |
| SFA 17:0 | 0.1 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| SFA 14:0 | 0.1 g |
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 21.7g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- oz113 g
- steak381 g
- roast1139 g
Compare Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw with Category Peers
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw vs Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean and fat, raw
Compared to Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean and fat, raw, Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 0% less protein and 0% higher calories per 100g.
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, raw vs Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw
Compared to Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, raw, Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 1% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw?
A standard 100-gram serving of Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw contains 127 calories (531 kJ), alongside 21.7g of protein, 0g of carbohydrates, and 4.4g of fat.
In common serving sizes:- 113g (oz): ~144 kcal
- 381g (steak): ~484 kcal
- 1139g (roast): ~1447 kcal
Is Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, 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 and fat, trimmed to 0" fat, select, 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 and fat, trimmed to 0" fat, select, 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 and fat, trimmed to 0" fat, select, raw are:
- Vitamin B12: 2.83 µg (118% of your daily value)
- Zinc: 6.88 mg (63% of your daily value)
- Selenium: 23.9 µg (43% 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 170819).