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Beefsteak raw nutrition: calories, carbs, GI, protein, fiber, fats

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Beefsteak raw

Beefsteak raw
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 134
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 steak (223 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. 10 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 17% Zinc ⓘHigher in Zinc content than 83% of foods
TOP 21% Protein ⓘHigher in Protein content than 79% of foods
TOP 21% Potassium ⓘHigher in Potassium content than 79% of foods
TOP 23% Vitamin B6 ⓘHigher in Vitamin B6 content than 77% of foods
TOP 25% Vitamin B12 ⓘHigher in Vitamin B12 content than 75% of foods

Beefsteak raw calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 134
Calories in 3 oz 114 85 g
Calories in 1 steak 299 223 g

Beefsteak raw 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 2% 75% 18% 95% 34% 8% 145% 27% 0% 153% 0%
Calcium: 5 mg of 1,000 mg 1%
Iron: 2 mg of 8 mg 25%
Magnesium: 25 mg of 420 mg 6%
Phosphorus: 220 mg of 700 mg 31%
Potassium: 375 mg of 3,400 mg 11%
Sodium: 55 mg of 2,300 mg 2%
Zinc: 5.3 mg of 11 mg 48%
Copper: 0.079 mg of 1 mg 9%
Manganese: 0 mg of 2 mg 0%
Selenium: 27.9 µg of 55 µg 51%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Zinc
5.3 mg
TOP 17%
Potassium
375 mg
TOP 21%
Phosphorus
220 mg
TOP 30%
Selenium
27.9 µg
TOP 35%
Iron
2 mg
TOP 37%
Magnesium
25 mg
TOP 43%
Copper
0.079 mg
TOP 64%
Sodium
55 mg
TOP 69%
Calcium
5 mg
TOP 91%

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% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Vitamin A: 6 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0.1 µg of 10 µg 1%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.075 mg of 1 mg 6%
Vitamin B2: 0.182 mg of 1 mg 14%
Vitamin B3: 5.048 mg of 16 mg 32%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0.543 mg of 1 mg 42%
Folate: 3 µg of 400 µg 1%
Vitamin B12: 2.69 µg of 2 µg 112%
Vitamin K: 1.5 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B6
0.543 mg
TOP 23%
Vitamin B12
2.69 µg
TOP 25%
Vitamin B3
5.048 mg
TOP 32%
Vitamin B2
0.182 mg
TOP 50%
Vitamin B1
0.075 mg
TOP 58%
Vitamin D
0.1 µg
TOP 60%
Vitamin A
6 IU
TOP 69%
Vitamin K
1.5 µg
TOP 73%
Folate
3 µg
TOP 87%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

22% 6% 72%
Protein:
Daily Value: 43%
21.38 g of 50 g
43%
Fats:
Daily Value: 8%
5.36 g of 65 g
8%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 4%
72.93 g of 2,000 g
4%
Other:
0.33 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 281% 314% 234% 221% 321% 178% 160% 190% 372%
Tryptophan: 262 mg of 280 mg 94%
Threonine: 1099 mg of 1,050 mg 105%
Isoleucine: 1090 mg of 1,400 mg 78%
Leucine: 2011 mg of 2,730 mg 74%
Lysine: 2247 mg of 2,100 mg 107%
Methionine: 621 mg of 1,050 mg 59%
Phenylalanine: 931 mg of 1,750 mg 53%
Valine: 1152 mg of 1,820 mg 63%
Histidine: 868 mg of 700 mg 124%

Fat type information

42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g

All nutrients for Beefsteak raw per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 134kcal 7% 64% 2.9 times more than OrangeOrange
Protein 21.38g 51% 21% 7.6 times more than BroccoliBroccoli
Fats 5.36g 8% 49% 6.2 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 67mg 22% 28% 5.6 times less than EggEgg
Vitamin D 0.1µg 1% 60% 22 times less than EggEgg
Iron 2mg 25% 37% 1.3 times less than Beef broiledBeef broiled
Calcium 5mg 1% 91% 25 times less than MilkMilk
Potassium 375mg 11% 21% 2.6 times more than CucumberCucumber
Magnesium 25mg 6% 43% 5.6 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.08mg 9% 64% 1.8 times less than ShiitakeShiitake
Zinc 5.3mg 48% 17% 1.2 times less than Beef broiledBeef broiled
Phosphorus 220mg 31% 30% 1.2 times more than Chicken meatChicken meat
Sodium 55mg 2% 69% 8.9 times less than White BreadWhite Bread
Vitamin A 6IU 0% 69% 2784.3 times less than CarrotCarrot
Vitamin A RAE 2µg 0% 68%
Selenium 27.9µg 51% 35%
Vitamin B1 0.08mg 6% 58% 3.5 times less than Pea rawPea raw
Vitamin B2 0.18mg 14% 50% 1.4 times more than AvocadoAvocado
Vitamin B3 5.05mg 32% 32% 1.9 times less than Turkey meatTurkey meat
Vitamin B6 0.54mg 42% 23% 4.6 times more than OatOat
Vitamin B12 2.69µg 112% 25% 3.8 times more than PorkPork
Vitamin K 1.5µg 1% 73% 67.7 times less than BroccoliBroccoli
Folate 3µg 1% 87% 20.3 times less than Brussels sproutBrussels sprout
Trans Fat 0.25g N/A 54% 58.9 times less than MargarineMargarine
Saturated Fat 1.88g 9% 48% 3.1 times less than Beef broiledBeef broiled
Monounsaturated Fat 2.35g N/A 49% 4.2 times less than AvocadoAvocado
Polyunsaturated fat 0.19g N/A 79% 249.6 times less than WalnutWalnut
Tryptophan 0.26mg 0% 55% 1.2 times less than Chicken meatChicken meat
Threonine 1.1mg 0% 52% 1.5 times more than Beef broiledBeef broiled
Isoleucine 1.09mg 0% 55% 1.2 times more than Salmon rawSalmon raw
Leucine 2.01mg 0% 53% 1.2 times less than Tuna BluefinTuna Bluefin
Lysine 2.25mg 0% 52% 5 times more than TofuTofu
Methionine 0.62mg 0% 56% 6.5 times more than QuinoaQuinoa
Phenylalanine 0.93mg 0% 57% 1.4 times more than EggEgg
Valine 1.15mg 0% 56% 1.8 times less than Soybean rawSoybean raw
Histidine 0.87mg 0% 51% 1.2 times more than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0.01g N/A 46% 21.3 times less than SalmonSalmon
Omega-6 - Gamma-linoleic acid 0.01g N/A 86%
Omega-6 - Eicosadienoic acid 0g N/A 100%
Omega-6 - Linoleic acid 0.14g N/A 97% 86.8 times less than AlmondAlmond

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 134
% Daily Value*
8%
Total Fat 5g
9%
Saturated Fat 2g
Trans Fat g
22%
Cholesterol 67mg
2%
Sodium 55mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 21g
Vitamin D 3mcg 1%

Calcium 5mg 1%

Iron 2mg 25%

Potassium 375mg 11%

*
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
ok
 ⓘ 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

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/172173/nutrients

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