Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
FDC ID: 172140
At a glance
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled is a calorie-dense food in the Beef Products category, providing 282 kcal per 100g. Each 100g supplies 27.7g of protein, 19.0g of fat, 0g of carbohydrates. It is an especially good source of vitamin b12 (330% of the Daily Value), riboflavin (66% of the Daily Value), zinc (65% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
282
kcal
Protein
27.7
g
Total Fat
19.0
g
Total Carbohydrate
0
g
Dietary Fiber
0
g
Nutrition profile of Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled provides about 282 kcal per 100g, a fairly high energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Vitamin B12 330%is essential for red blood cell formation and nerve function
- Riboflavin 66%supports fat and carbohydrate metabolism and skin/mucosal health
- Zinc 65%supports taste, immune function, protein synthesis and cell turnover
- Selenium 65%is part of antioxidant enzymes that protect cells from oxidation
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people on plant-based diets or concerned about anemia
- ✓people focused on skin and mucosal condition
- ✓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 | 282 kcal | 80 kcal | 240 kcal | 319 kcal |
| Protein | 27.7 g | 7.8 g | 23.5 g | 31.3 g |
| Fat | 19.0 g | 5.4 g | 16.2 g | 21.5 g |
| Carbs | 0 g | 0 g | 0 g | 0 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 | 282 kcal | 14.1% | |
| Water | 52.29 g | — | |
| Protein | 27.68 g | 55.4% | |
| Cholesterol | 102 mg | 34.0% | |
| Total Fat | 19.01 g | 24.4% | |
| Total Carbohydrate | 0 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 71 mg | 3.1% | |
| Potassium | 284 mg | 6.0% | |
| Calcium | 7 mg | 0.5% | |
| Magnesium | 25 mg | 6.0% | |
| Phosphorus | 188 mg | 15.0% | |
| Iron | 5.21 mg | 28.9% | |
| Zinc | 7.17 mg | 65.2% | |
| Copper | 0.21 mg | 23.4% | |
| Manganese | 0.21 mg | 9.1% | |
| Selenium | 35.70 μg | 64.9% | |
| Retinol | 2 μg | — | |
| Vitamin A | 2 μgRAE | 0.2% | |
| Vitamin D | 0.20 μg | 1.0% | |
| Vitamin E | 0.09 mg | 0.6% | |
| Thiamin | 0.13 mg | 10.4% | |
| Riboflavin | 0.85 mg | 65.6% | |
| Niacin | 5.20 mg | 32.5% | |
| Vitamin B6 | 0.46 mg | 26.9% | |
| Vitamin B12 | 7.92 μg | 330.0% | |
| Folate | 7 μg | 1.8% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 1.60 mg | 1.8% |
Frequently Asked Questions
How many calories does 100g of Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled have?
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 282 kcal (calories) per 100g.
How much protein, fat, and carbs are in Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled?
Per 100g, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled provides 27.7g protein, 19.0g fat, 0g carbohydrates.
How many calories are in 3 oz of Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled?
A 3 oz (85g) serving of Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has about 240 kcal and 23.5g of protein, converted from the per-100g USDA values.
Is Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled a good source of protein?
Yes — Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled provides 27.7g of protein per 100g, which makes it a practical protein source.
What nutrients is Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled high in?
Per 100g, Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled is a notable source of Vitamin B12 (about 330% of the Daily Value), Riboflavin (about 66% of the Daily Value), Zinc (about 65% of the Daily Value).
What is the source of this nutrition data for Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled?
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)