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Food Nutrients All Food Categories | Beef Products

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw

Nutrient	Value per 100 grams of edible portion	1.000 oz 28.35 g	1.000 steak 202.00 g	4.000 oz 113.00 g
Proximates
Energy	165.00 kcal	46.778 kcal	333.300 kcal	186.450 kcal
Protein	21.22 g	6.016 g	42.864 g	23.979 g
Fiber, total dietary	0.00 g	0.000 g	0.000 g	0.000 g
Total lipid (fat)	8.29 g	2.350 g	16.746 g	9.368 g
Energy	692.00 kJ	196.182 kJ	1397.840 kJ	781.960 kJ
Caffeine	0.00 mg	0.000 mg	0.000 mg	0.000 mg
Water	69.46 g	19.692 g	140.309 g	78.490 g
Ash	1.02 g	0.289 g	2.060 g	1.153 g
Theobromine	0.00 mg	0.000 mg	0.000 mg	0.000 mg
Alcohol, ethyl	0.00 g	0.000 g	0.000 g	0.000 g
Carbohydrate, by difference	0.00 g	0.000 g	0.000 g	0.000 g
Sugars, total	0.00 g	0.000 g	0.000 g	0.000 g
Minerals
Fluoride, F	22.40 µg	6.350 µg	45.248 µg	25.312 µg
Sodium, Na	54.00 mg	15.309 mg	109.080 mg	61.020 mg
Magnesium, Mg	22.00 mg	6.237 mg	44.440 mg	24.860 mg
Copper, Cu	0.07 mg	0.020 mg	0.143 mg	0.080 mg
Potassium, K	330.00 mg	93.555 mg	666.600 mg	372.900 mg
Zinc, Zn	3.81 mg	1.080 mg	7.696 mg	4.305 mg
Manganese, Mn	0.01 mg	0.004 mg	0.026 mg	0.015 mg
Iron, Fe	1.55 mg	0.439 mg	3.131 mg	1.752 mg
Phosphorus, P	193.00 mg	54.715 mg	389.860 mg	218.090 mg
Calcium, Ca	27.00 mg	7.655 mg	54.540 mg	30.510 mg
Selenium, Se	23.30 µg	6.606 µg	47.066 µg	26.329 µg
Vitamins
Tocopherol, delta	0.00 mg	0.000 mg	0.000 mg	0.000 mg
Lycopene	0.00 µg	0.000 µg	0.000 µg	0.000 µg
Carotene, beta	0.00 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin C, total ascorbic acid	0.00 mg	0.000 mg	0.000 mg	0.000 mg
Vitamin A, RAE	0.00 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin B-12	1.18 µg	0.335 µg	2.384 µg	1.333 µg
Vitamin E (alpha-tocopherol)	0.33 mg	0.094 mg	0.667 mg	0.373 mg
Retinol	0.00 µg	0.000 µg	0.000 µg	0.000 µg
Thiamin	0.06 mg	0.016 mg	0.113 mg	0.063 mg
Vitamin D3 (cholecalciferol)	0.10 µg	0.028 µg	0.202 µg	0.113 µg
Vitamin D	4.00 IU	1.134 IU	8.080 IU	4.520 IU
Pantothenic acid	0.62 mg	0.175 mg	1.250 mg	0.699 mg
Cryptoxanthin, beta	0.00 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin B-6	0.57 mg	0.162 mg	1.153 mg	0.645 mg
Tocopherol, gamma	0.00 mg	0.000 mg	0.000 mg	0.000 mg
Tocopherol, beta	0.00 mg	0.000 mg	0.000 mg	0.000 mg
Niacin	6.84 mg	1.940 mg	13.821 mg	7.731 mg
Folate, total	12.00 µg	3.402 µg	24.240 µg	13.560 µg
Riboflavin	0.09 mg	0.026 mg	0.182 mg	0.102 mg
Carotene, alpha	0.00 µg	0.000 µg	0.000 µg	0.000 µg
Lutein + zeaxanthin	0.00 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin D (D2 + D3)	0.10 µg	0.028 µg	0.202 µg	0.113 µg
Vitamin A, IU	0.00 IU	0.000 IU	0.000 IU	0.000 IU
Lipids
8:0	0.00 g	0.000 g	0.000 g	0.000 g
12:0	0.02 g	0.005 g	0.032 g	0.018 g
Fatty acids, total saturated	3.44 g	0.976 g	6.955 g	3.891 g
16:0	2.17 g	0.615 g	4.383 g	2.452 g
14:0	0.25 g	0.071 g	0.505 g	0.282 g
10:0	0.02 g	0.005 g	0.032 g	0.018 g
18:0	0.99 g	0.281 g	2.002 g	1.120 g
4:0	0.00 g	0.000 g	0.000 g	0.000 g
6:0	0.00 g	0.000 g	0.000 g	0.000 g
Fatty acids, total monounsaturated	3.38 g	0.958 g	6.828 g	3.819 g
16:1 undifferentiated	0.34 g	0.097 g	0.693 g	0.388 g
18:1 undifferentiated	3.03 g	0.859 g	6.119 g	3.423 g
20:1	0.01 g	0.002 g	0.016 g	0.009 g
22:1 undifferentiated	0.00 g	0.000 g	0.000 g	0.000 g
Fatty acids, total polyunsaturated	0.34 g	0.095 g	0.677 g	0.379 g
18:4	0.00 g	0.000 g	0.000 g	0.000 g
18:3 undifferentiated	0.09 g	0.027 g	0.190 g	0.106 g
18:2 undifferentiated	0.20 g	0.055 g	0.394 g	0.220 g
20:4 undifferentiated	0.03 g	0.009 g	0.063 g	0.035 g
20:5 n-3 (EPA)	0.00 g	0.001 g	0.004 g	0.002 g
22:5 n-3 (DPA)	0.01 g	0.003 g	0.024 g	0.014 g
22:6 n-3 (DHA)	0.00 g	0.000 g	0.002 g	0.001 g
Cholesterol	68.00 mg	19.278 mg	137.360 mg	76.840 mg
Amino Acids
Histidine	0.68 g	0.192 g	1.368 g	0.765 g
Proline	1.01 g	0.287 g	2.042 g	1.142 g
Leucine	1.69 g	0.479 g	3.410 g	1.907 g
Arginine	1.37 g	0.389 g	2.771 g	1.550 g
Glutamic acid	3.19 g	0.903 g	6.434 g	3.599 g
Glycine	1.29 g	0.366 g	2.610 g	1.460 g
Threonine	0.85 g	0.240 g	1.711 g	0.957 g
Tyrosine	0.68 g	0.192 g	1.366 g	0.764 g
Lysine	1.79 g	0.508 g	3.622 g	2.026 g
Aspartic acid	1.93 g	0.548 g	3.903 g	2.183 g
Phenylalanine	0.84 g	0.238 g	1.693 g	0.947 g
Alanine	1.29 g	0.366 g	2.606 g	1.458 g
Valine	1.05 g	0.298 g	2.125 g	1.189 g
Cystine	0.27 g	0.078 g	0.553 g	0.310 g
Isoleucine	0.96 g	0.274 g	1.949 g	1.090 g
Methionine	0.55 g	0.156 g	1.115 g	0.624 g
Tryptophan	0.14 g	0.039 g	0.281 g	0.157 g
Serine	0.84 g	0.237 g	1.689 g	0.945 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.