Beefplate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw

USDA SR Legacy

Add to my plan lets the planner choose how much. Add exactly keeps the serving you pick below, and plans the rest of the day around it.

Serving size

Nutrition Facts

Serving size4 oz (113 g)

Amount per serving

Calories

233

% Daily Value*

Total Fat 16 g21%

Saturated Fat 6.3 g32%

Trans Fat 0.84 g

Cholesterol 78 mg26%

Sodium 76 mg3%

Total Carbohydrate 0.21 g0%

Dietary Fiber 0 g0%

Total Sugars 0 g

Protein 21 g

Vitamin D 0.23 mcg1%

Calcium 5.7 mg0%

Iron 4.1 mg23%

Potassium 286 mg6%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.

Rich inVitamin B12 261%Riboflavin 51%Zinc 51%Selenium 49%Protein 42%of Daily Value, per serving

All nutrients

Per 4 oz (113 g).

Nutrient	Amount		Per 100 g
Calories & macronutrients
Calories	233 kcal		206 kcal
Protein	21 g	42%	19 g
Carbohydrate	0.21 g	0%	0.19 g
Fiber	0 g	0%	0 g
Total sugars	0 g		0 g
Total fat	16 g	21%	15 g
Saturated fat	6.3 g	32%	5.6 g
Monounsaturated fat	6.9 g		6.1 g
Polyunsaturated fat	0.87 g		0.77 g
Trans fat	0.84 g		0.74 g
Cholesterol	78 mg	26%	69 mg
Vitamins
Vitamin A (RAE)	2.3 mcg	0%	2 mcg
Vitamin C	0 mg	0%	0 mg
Vitamin D	0.23 mcg	1%	0.2 mcg
Vitamin E	0.16 mg	1%	0.14 mg
Vitamin K	1.7 mcg	1%	1.5 mcg
Thiamin (B1)	0.12 mg	10%	0.11 mg
Riboflavin (B2)	0.66 mg	51%	0.59 mg
Niacin (B3)	4.8 mg	30%	4.3 mg
Vitamin B6	0.45 mg	27%	0.4 mg
Folate (DFE)	3.4 mcg	1%	3 mcg
Vitamin B12	6.3 mcg	261%	5.6 mcg
Pantothenic acid (B5)	1.3 mg	27%	1.2 mg
Choline	66 mg	12%	59 mg
Minerals
Calcium	5.7 mg	0%	5 mg
Iron	4.1 mg	23%	3.6 mg
Magnesium	23 mg	5%	20 mg
Phosphorus	167 mg	13%	148 mg
Potassium	286 mg	6%	253 mg
Sodium	76 mg	3%	67 mg
Zinc	5.6 mg	51%	5 mg
Copper	0.2 mg	23%	0.18 mg
Manganese	0.2 mg	9%	0.18 mg
Selenium	27 mcg	49%	24 mcg
Other
Omega-3 ALA	0.03 g	2%	0.02 g
Omega-3 EPA	0.01 g		0.01 g
Omega-3 DHA	0 g		0 g
Water	74 g		66 g
Alcohol	0 g		0 g
Caffeine	0 mg		0 mg

% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.

Contaminants

Loading test results…

Other forms of beef

Nutritionally similar foods

Beef compositeseparable lean only, trimmed to 1/8" fat, choice, cooked173 kcal per 3 ozRich in Vitamin B12

Where this data comes from

USDA’s long-standing Standard Reference database (final release April 2018).

Dataset: USDA FoodData Central, SR Legacy
FDC ID: 173376 (opens USDA FoodData Central in a new tab)
Published: April 1, 2019
Release used: FoodData Central SR Legacy 2018-04

Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.