In short: 100 g of beef steak contains 185 calories, 32 g of protein, 0 g of carbohydrate and 5.5 g of fat. A oz (85 g) portion has about 157 calories and 27 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Calories | 185 kcal | 157 kcal |
| Protein | 32 g | 27 g |
| Total fat | 5.5 g | 4.6 g |
| Saturated fat | 1.9 g | 1.6 g |
| Monounsaturated fat | 2.3 g | 1.9 g |
| Polyunsaturated fat | 0.24 g | 0.2 g |
| Carbohydrate | 0 g | 0 g |
| Dietary fiber | 0 g | 0 g |
| Total sugars | 0 g | 0 g |
| Cholesterol | 84 mg | 71 mg |
| Sodium | 42 mg | 36 mg |
It is a high-protein food, at 32 g of protein per 100 g.
It contains no dietary fiber.
It is low in sodium, at 42 mg per 100 g.
The standout micronutrient is vitamin B-12, at 73% of the daily value per 100 g — vitamin B-12 is needed for healthy nerves and blood cells.
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Potassium | 264 mg | 224 mg |
| Calcium | 7 mg | 6 mg |
| Iron | 2.7 mg | 2.3 mg |
| Magnesium | 21 mg | 18 mg |
| Zinc | 5.5 mg | 4.7 mg |
| Selenium | 36 µg | 31 µg |
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.1 µg | 0.09 µg |
| Vitamin E | 0.49 mg | 0.42 mg |
| Vitamin K | 18 µg | 15 µg |
| Thiamin | 0.07 mg | 0.06 mg |
| Riboflavin | 0.18 mg | 0.15 mg |
| Niacin | 5.7 mg | 4.9 mg |
| Vitamin B-6 | 0.43 mg | 0.36 mg |
| Vitamin B-12 | 1.8 µg | 1.5 µg |
| Folate | 11 µg | 9.3 µg |
| Choline | 121 mg | 103 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 9th out of 109 foods in this reference. Within protein foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Shrimp | 24 g | 99 kcal |
| Tuna | 26 g | 116 kcal |
| Cod | 23 g | 105 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 171815, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled.