Meat • Deep Nutrition Analytics
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw is a meat providing 121 kcal per 100g serving, primarily fueled by protein (21.9g) for structured dietary protein for cellular and muscle maintenance. Notably, a single 100g serving delivers an exceptional 119% DV of Vitamin B12 (2.86 µg), making it an elite dietary source. A higher calorie density (1.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 21.9 g
- Carbohydrates
- 0 g
- Fat
- 3.7 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw supplies 21.9g of protein per 100g, accounting for approximately 72% 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 |
|---|---|
| Protein | 21.9 g |
| Energy | 506 kJ |
| Fiber, total dietary | 0 g |
| Total Sugars | 0 g |
| Total lipid (fat) | 3.7 g |
| Carbohydrate, by difference | 0 g |
| Energy | 121 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.9 µg |
| Zinc | 7 mg |
| Selenium | 24.1 µg |
| Vitamin B6 | 0.6 mg |
| Phosphorus | 235 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 7 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin B-12 | 2.9 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 1 IU |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 26 mg |
| Phosphorus, P | 235 mg |
| Sodium, Na | 71 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 12 mg |
| Potassium, K | 386 mg |
| Zinc, Zn | 7 mg |
| Selenium, Se | 24.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| SFA 24:0 | 0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.1 g |
| Ash | 1.1 g |
| Retinol | 2 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 4 µg |
| Folate, food | 4 µg |
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.8 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.6 g |
| Glycine | 1 g |
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| Niacin | 4.7 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 77.6 mg |
| Folate, DFE | 4 µg |
| Betaine | 13.8 mg |
| Isoleucine | 1 g |
| Leucine | 1.8 g |
| Lysine | 2 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.5 g |
| Histidine | 0.7 g |
| Aspartic acid | 2 g |
| Serine | 0.9 g |
| PUFA 18:2 CLAs | 0 g |
| Water | 73.5 g |
| SFA 14:0 | 0.1 g |
| Fatty acids, total trans | 0.2 g |
| Fatty acids, total saturated | 1.5 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 1.5 g |
| PUFA 18:2 n-6 c,c | 0.2 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0.2 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.1 g |
| Fatty acids, total monounsaturated | 1.9 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| TFA 18:1 t | 0.2 g |
| PUFA 20:4 | 0 g |
| MUFA 18:1 | 1.7 g |
| PUFA 18:2 | 0.2 g |
| SFA 16:0 | 0.9 g |
| SFA 18:0 | 0.5 g |
| Cholesterol | 68 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 7 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Lean Protein Powerhouse
Supplies 21.9g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- steak1106 g
- roast1320 g
- oz113 g
Compare Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw with Category Peers
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw vs Lamb, New Zealand, imported, chump, boneless, separable lean only, raw
Compared to Lamb, New Zealand, imported, chump, boneless, separable lean only, raw, Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw has 1% more protein and 0% lower calories per 100g.
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted vs Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw
Compared to Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted, Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw has 2% more protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw?
A standard 100-gram serving of Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw contains 121 calories (506 kJ), alongside 21.9g of protein, 0g of carbohydrates, and 3.7g of fat.
In common serving sizes:- 1106g (steak): ~1338 kcal
- 1320g (roast): ~1597 kcal
- 113g (oz): ~137 kcal
Is Beef, shoulder pot roast or steak, boneless, separable lean only, 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 only, 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 only, 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 only, trimmed to 0" fat, select, raw are:
- Vitamin B12: 2.86 µg (119% of your daily value)
- Zinc: 6.95 mg (63% of your daily value)
- Selenium: 24.1 µg (44% 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 169482).