Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw
FDC ID: 169481
At a glance
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw is a moderate-calorie food in the Beef Products category, providing 125 kcal per 100g. Each 100g supplies 21.4g of protein, 4.3g of fat, 0.1g of carbohydrates. It is an especially good source of vitamin b12 (112% of the Daily Value), zinc (62% of the Daily Value), selenium (44% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
125
kcal
Protein
21.4
g
Total Fat
4.3
g
Total Carbohydrate
0.1
g
Dietary Fiber
0
g
Nutrition profile of Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw provides about 125 kcal per 100g, a moderate energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Vitamin B12 112%is essential for red blood cell formation and nerve function
- Zinc 62%supports taste, immune function, protein synthesis and cell turnover
- Selenium 44%is part of antioxidant enzymes that protect cells from oxidation
- Protein 43%builds and repairs muscle, organs, enzymes and hormones
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people seeking lean protein while limiting fat
- ✓people on plant-based diets or concerned about anemia
- ✓people focused on taste, skin/hair condition and immunity
- ✓people building muscle or aiming to preserve muscle mass with age
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) | 3 oz (85g) | 4 oz (113g) |
|---|---|---|---|---|
| Calories | 125 kcal | 35 kcal | 106 kcal | 141 kcal |
| Protein | 21.4 g | 6.1 g | 18.2 g | 24.2 g |
| Fat | 4.3 g | 1.2 g | 3.7 g | 4.9 g |
| Carbs | 0.1 g | 0.0 g | 0.1 g | 0.1 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Beef Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 125 kcal | 6.3% | |
| Water | 72.95 g | — | |
| Protein | 21.45 g | 42.9% | |
| Cholesterol | 64 mg | 21.3% | |
| Total Fat | 4.35 g | 5.6% | |
| Total Carbohydrate | 0.11 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 74 mg | 3.2% | |
| Potassium | 408 mg | 8.7% | |
| Calcium | 12 mg | 0.9% | |
| Magnesium | 25 mg | 6.0% | |
| Phosphorus | 237 mg | 19.0% | |
| Iron | 2.69 mg | 14.9% | |
| Zinc | 6.81 mg | 61.9% | |
| Copper | 0.07 mg | 7.9% | |
| Manganese | 0.01 mg | 0.6% | |
| Selenium | 24.10 μg | 43.8% | |
| Retinol | 2 μg | — | |
| Vitamin A | 2 μgRAE | 0.2% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.20 mg | 1.3% | |
| Thiamin | 0.09 mg | 7.5% | |
| Riboflavin | 0.21 mg | 16.2% | |
| Niacin | 4.59 mg | 28.7% | |
| Vitamin B6 | 0.57 mg | 33.5% | |
| Vitamin B12 | 2.69 μg | 112.1% | |
| Folate | 4 μg | 1.0% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 1.50 mg | 1.7% |
Frequently Asked Questions
How many calories does 100g of Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw have?
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw has 125 kcal (calories) per 100g.
How much protein, fat, and carbs are in Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw?
Per 100g, Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw provides 21.4g protein, 4.3g fat, 0.1g carbohydrates.
How many calories are in 3 oz of Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw?
A 3 oz (85g) serving of Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw has about 106 kcal and 18.2g of protein, converted from the per-100g USDA values.
Is Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw a good source of protein?
Yes — Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw provides 21.4g of protein per 100g, which makes it a practical protein source.
What nutrients is Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw high in?
Per 100g, Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw is a notable source of Vitamin B12 (about 112% of the Daily Value), Zinc (about 62% of the Daily Value), Selenium (about 44% of the Daily Value).
What is the source of this nutrition data for Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)