Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Beef nutrition: calories, carbs, GI, protein, fiber, fats

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Beef

Beef
Glycemic index ⓘ Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0 (low)
Insulin index ⓘ II for topside lean beef steak https://academic.oup.com/ajcn/article/66/5/1264/4655967 51
Calories ⓘ Calories per 100-gram serving 169
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 15.2 (acidic)
TOP 8% Protein ⓘHigher in Protein content than 92% of foods
TOP 17% Vitamin B6 ⓘHigher in Vitamin B6 content than 83% of foods
TOP 18% Vitamin B2 ⓘHigher in Vitamin B2 content than 82% of foods
TOP 18% Cholesterol ⓘHigher in Cholesterol content than 82% of foods
TOP 19% Vitamin B12 ⓘHigher in Vitamin B12 content than 81% of foods

Beef calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 169
Calories in 3 oz 144 85 g
Calories in 1 roast 823 487 g

Beef Glycemic index (GI)

Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 114% 10% 111% 32% 8% 101% 33% 2% 139% 42%
Calcium: 13 mg of 1,000 mg 1%
Iron: 3.04 mg of 8 mg 38%
Magnesium: 14 mg of 420 mg 3%
Phosphorus: 259 mg of 700 mg 37%
Potassium: 352 mg of 3,400 mg 10%
Sodium: 54 mg of 2,300 mg 2%
Zinc: 3.7 mg of 11 mg 34%
Copper: 0.097 mg of 1 mg 11%
Manganese: 0.009 mg of 2 mg 0%
Selenium: 25.4 µg of 55 µg 46%
Choline: 75.6 mg of 550 mg 14%

Mineral chart - relative view

Iron
3.04 mg
TOP 21%
Phosphorus
259 mg
TOP 21%
Potassium
352 mg
TOP 25%
Zinc
3.7 mg
TOP 25%
Selenium
25.4 µg
TOP 38%
Copper
0.097 mg
TOP 54%
Choline
75.6 mg
TOP 57%
Calcium
13 mg
TOP 68%
Sodium
54 mg
TOP 69%
Magnesium
14 mg
TOP 75%
Manganese
0.009 mg
TOP 93%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Vitamin A: 6 IU of 5,000 IU 0%
Vitamin E : 0.25 mg of 15 mg 2%
Vitamin D: 0.1 µg of 10 µg 1%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.074 mg of 1 mg 6%
Vitamin B2: 0.4 mg of 1 mg 31%
Vitamin B3: 5.76 mg of 16 mg 36%
Vitamin B5: 0.481 mg of 5 mg 10%
Vitamin B6: 0.669 mg of 1 mg 51%
Folate: 7 µg of 400 µg 2%
Vitamin B12: 4.21 µg of 2 µg 175%
Vitamin K: 1.6 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B6
0.669 mg
TOP 17%
Vitamin B2
0.4 mg
TOP 18%
Vitamin B12
4.21 µg
TOP 19%
Vitamin B3
5.76 mg
TOP 26%
Vitamin B1
0.074 mg
TOP 59%
Vitamin B5
0.481 mg
TOP 60%
Vitamin D
0.1 µg
TOP 60%
Vitamin A
6 IU
TOP 69%
Vitamin K
1.6 µg
TOP 70%
Vitamin E
0.25 mg
TOP 71%
Folate
7 µg
TOP 72%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

27% 7% 65%
Protein:
Daily Value: 55%
27.55 g of 50 g
55%
Fats:
Daily Value: 10%
6.54 g of 65 g
10%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
65.71 g of 2,000 g
3%
Other:
0.2 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 385% 439% 326% 312% 454% 249% 223% 265% 534%
Tryptophan: 359 mg of 280 mg 128%
Threonine: 1534 mg of 1,050 mg 146%
Isoleucine: 1520 mg of 1,400 mg 109%
Leucine: 2833 mg of 2,730 mg 104%
Lysine: 3178 mg of 2,100 mg 151%
Methionine: 871 mg of 1,050 mg 83%
Phenylalanine: 1299 mg of 1,750 mg 74%
Valine: 1603 mg of 1,820 mg 88%
Histidine: 1244 mg of 700 mg 178%

Fat type information

44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g

All nutrients for Beef per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 169kcal 8% 55% 3.6 times more than OrangeOrange
Protein 27.55g 66% 8% 9.8 times more than BroccoliBroccoli
Fats 6.54g 10% 45% 5.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 85mg 28% 18% 4.4 times less than EggEgg
Vitamin D 0.1µg 1% 60% 22 times less than EggEgg
Iron 3.04mg 38% 21% 1.2 times more than Beef broiledBeef broiled
Calcium 13mg 1% 68% 9.6 times less than MilkMilk
Potassium 352mg 10% 25% 2.4 times more than CucumberCucumber
Magnesium 14mg 3% 75% 10 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.1mg 11% 54% 1.5 times less than ShiitakeShiitake
Zinc 3.7mg 34% 25% 1.7 times less than Beef broiledBeef broiled
Phosphorus 259mg 37% 21% 1.4 times more than Chicken meatChicken meat
Sodium 54mg 2% 69% 9.1 times less than White BreadWhite Bread
Vitamin A 6IU 0% 69% 2784.3 times less than CarrotCarrot
Vitamin A RAE 2µg 0% 68%
Vitamin E 0.25mg 2% 71% 5.8 times less than KiwifruitKiwifruit
Selenium 25.4µg 46% 38%
Manganese 0.01mg 0% 93%
Vitamin B1 0.07mg 6% 59% 3.6 times less than Pea rawPea raw
Vitamin B2 0.4mg 31% 18% 3.1 times more than AvocadoAvocado
Vitamin B3 5.76mg 36% 26% 1.7 times less than Turkey meatTurkey meat
Vitamin B5 0.48mg 10% 60% 2.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.67mg 51% 17% 5.6 times more than OatOat
Vitamin B12 4.21µg 175% 19% 6 times more than PorkPork
Vitamin K 1.6µg 1% 70% 63.5 times less than BroccoliBroccoli
Folate 7µg 2% 72% 8.7 times less than Brussels sproutBrussels sprout
Trans Fat 0.38g N/A 51% 39.7 times less than MargarineMargarine
Saturated Fat 2.6g 13% 41% 2.3 times less than Beef broiledBeef broiled
Monounsaturated Fat 2.73g N/A 46% 3.6 times less than AvocadoAvocado
Polyunsaturated fat 0.53g N/A 60% 88.7 times less than WalnutWalnut
Tryptophan 0.36mg 0% 44% 1.2 times more than Chicken meatChicken meat
Threonine 1.53mg 0% 42% 2.1 times more than Beef broiledBeef broiled
Isoleucine 1.52mg 0% 43% 1.7 times more than Salmon rawSalmon raw
Leucine 2.83mg 0% 42% 1.2 times more than Tuna BluefinTuna Bluefin
Lysine 3.18mg 0% 42% 7 times more than TofuTofu
Methionine 0.87mg 0% 43% 9.1 times more than QuinoaQuinoa
Phenylalanine 1.3mg 0% 44% 1.9 times more than EggEgg
Valine 1.6mg 0% 44% 1.3 times less than Soybean rawSoybean raw
Histidine 1.24mg 0% 42% 1.7 times more than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 48% 345 times less than SalmonSalmon
Omega-3 - DHA 0g N/A 47% 730 times less than SalmonSalmon
Omega-3 - ALA 0.01g N/A 96% 703.1 times less than Canola oilCanola oil
Omega-3 - DPA 0.01g N/A 43% 15.5 times less than SalmonSalmon
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A 89%
Omega-6 - Eicosadienoic acid 0g N/A 87%
Omega-6 - Linoleic acid 0.35g N/A 93% 35.3 times less than AlmondAlmond

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 169
% Daily Value*
11%
Total Fat 7g
14%
Saturated Fat 3g
Trans Fat g
28%
Cholesterol 85mg
2%
Sodium 54mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 28g
Vitamin D 3mcg 1%

Calcium 13mg 1%

Iron 3mg 38%

Potassium 352mg 10%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Beef nutrition infographic

Beef nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.