Beef steak

USDA name: Beef, steak, Nfs

309 calories in 1 cup (135 g). Per 100 g, protein: 27 g, carbohydrates: 0 g, fat: 12.9 g.

Serving
1
= 135 g
309KCAL

Beef steak, 1 cup

309 calories

Protein
36.5 g
Carbs
0 g
Fat
17.4 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size1 cup (135 g)
Amount per serving
Calories309
% Daily Value*
Total Fat 17.4 g22%
Saturated Fat 7.1 g36%
Cholesterol 112 mg37%
Sodium 498 mg22%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 36.5 g
Vitamin D 0.14 mcg1%
Calcium 21.6 mg2%
Iron 3.6 mg20%
Potassium 433 mg9%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B12115% 2.8 µg
  • Niacin (B3)56% 9 mg
  • Vitamin B652% 0.88 mg
  • Riboflavin (B2)26% 0.34 mg
  • Choline19% 104 mg
  • Thiamin (B1)8% 0.096 mg
  • Vitamin E2% 0.35 mg
  • Folate2% 8.1 µg
  • Vitamin K2% 2 µg
  • Vitamin A1% 6.8 µg
  • Vitamin D1% 0.14 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium71% 39.1 µg
  • Zinc62% 6.9 mg
  • Phosphorus24% 298 mg
  • Sodium22% 498 mg
  • Iron20% 3.6 mg
  • Copper11% 0.099 mg
  • Potassium9% 433 mg
  • Magnesium7% 28.4 mg
  • Calcium2% 21.6 mg

How it compares

Against other records in Beef, excludes ground, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Potassium

    Higher than 76%

    Same value as 1 of 33 other records.

    leastmost

  • Calories

    Lower than 73%

    Same value as 0 of 33 other records.

    leastmost

  • Total fat

    Lower than 70%

    Same value as 0 of 33 other records.

    leastmost

  • Iron

    Higher than 61%

    Same value as 0 of 33 other records.

    leastmost

  • Calcium

    Higher than 58%

    Same value as 0 of 33 other records.

    leastmost

  • Protein

    Lower than 52%

    Same value as 0 of 33 other records.

    leastmost

Questions

How many calories are in beef steak?
1 cup (135 g): 309 calories; protein: 36.5 g, carbohydrates: 0 g, fat: 17.4 g.
How much protein is in beef steak?
27 g per 100 g. Its estimated share of calories is 47%, using 4 kcal per gram of protein.
How many net carbs are in beef steak?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water58.9 g
Energy229 kcal
Protein27 g
Total lipid (fat)12.9 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca16 mg
Iron, Fe2.6 mg
Magnesium, Mg21 mg
Phosphorus, P221 mg
Potassium, K321 mg
Sodium, Na369 mg
Zinc, Zn5.1 mg
Copper, Cu0.073 mg
Selenium, Se29 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.071 mg
Riboflavin0.26 mg
Niacin6.7 mg
Vitamin B-60.66 mg
Folate, total6 µg
Folic acid0 µg
Folate, food6 µg
Folate, DFE6 µg
Choline, total77.4 mg
Vitamin B-122 µg
Vitamin B-12, added0 µg
Vitamin A, RAE5 µg
Retinol5 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.26 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0.1 µg
Vitamin K (phylloquinone)1.5 µg
Fatty acids, total saturated5.3 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.014 g
SFA 12:00.014 g
SFA 14:00.36 g
SFA 16:03 g
SFA 18:01.8 g
Fatty acids, total monounsaturated5.8 g
MUFA 16:10.43 g
MUFA 18:15.2 g
MUFA 20:10.025 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.62 g
PUFA 18:20.49 g
PUFA 18:30.041 g
PUFA 18:40 g
PUFA 20:40.049 g
PUFA 20:5 n-3 (EPA)0.002 g
PUFA 22:5 n-3 (DPA)0.011 g
PUFA 22:6 n-3 (DHA)0.001 g
Cholesterol83 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2705824, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.