Shoulder pot roast, lean, raw

USDA name: Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw

103 calories in 3 oz (85 g). Per 100 g, protein: 21.9 g, carbohydrates: 0 g, fat: 3.7 g.

Among the other records in Beef Products, per 100 g: less calories than 97%, and less total fat than 94%.

Compare with another food →

Serving
1
= 85 g
103KCAL
Where the calories come from

Shoulder pot roast, lean, raw, 3 oz

103 calories

  • Protein18.6 g72% of calories
  • Carbs0 g0% of calories

    incl. 0 g fiber · 0 g sugars

  • Fat3.1 g28% of calories

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories103
% Daily Value*
Total Fat 3.1 g4%
Saturated Fat 1.3 g7%
Trans Fat 0.18 g
Cholesterol 57.8 mg19%
Sodium 60.4 mg3%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 18.6 g
Vitamin D 0 mcg0%
Calcium 10.2 mg1%
Iron 2.2 mg12%
Potassium 328 mg7%

* 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 B12101% 2.4 µg
  • Vitamin B630% 0.51 mg
  • Niacin (B3)25% 4 mg
  • Riboflavin (B2)14% 0.18 mg
  • Pantothenic acid (B5)14% 0.7 mg
  • Choline12% 66 mg
  • Thiamin (B1)6% 0.076 mg
  • Vitamin K1% 1.3 µg
  • Vitamin E1% 0.14 mg
  • Folate1% 3.4 µg

Little or none: Vitamin A, Vitamin C, Vitamin D.

minerals

% of the Daily Value in this serving

  • Zinc54% 5.9 mg
  • Selenium37% 20.5 µg
  • Phosphorus16% 200 mg
  • Iron12% 2.2 mg
  • Copper7% 0.065 mg
  • Potassium7% 328 mg
  • Magnesium5% 22.1 mg
  • Sodium3% 60.4 mg
  • Calcium1% 10.2 mg

Little or none: Manganese.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3 g
  • Aspartic acid1.7 g
  • Lysine•1.7 g
  • Leucine•1.5 g
  • Arginine1.3 g
  • Alanine1.1 g
  • Valine•0.86 g
  • Threonine•0.84 g
  • Glycine0.83 g
  • Isoleucine•0.82 g
  • Proline0.77 g
  • Serine0.73 g
  • Phenylalanine•0.73 g
  • Tyrosine0.66 g
  • Histidine•0.61 g
  • Methionine•0.54 g
  • Tryptophan•0.21 g
  • Cystine0.2 g

How it compares

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

  • Calories

    Lower than 97%

    Same value as 6 of 968 other records.

    leastmost

  • Total fat

    Lower than 94%

    Same value as 1 of 968 other records.

    leastmost

  • Potassium

    Higher than 90%

    Same value as 6 of 937 other records.

    leastmost

  • Sodium

    Higher than 79%

    Same value as 17 of 968 other records.

    leastmost

  • Protein

    Lower than 65%

    Same value as 0 of 968 other records.

    leastmost

  • Iron

    Higher than 64%

    Same value as 4 of 968 other records.

    leastmost

Questions

How many calories are in shoulder pot roast, lean, raw?
3 oz (85 g): 103 calories; protein: 18.6 g, carbohydrates: 0 g, fat: 3.1 g.
How much protein is in shoulder pot roast, lean, raw?
21.9 g per 100 g. Its estimated share of calories is 72%, using 4 kcal per gram of protein.
How many net carbs are in shoulder pot roast, lean, raw?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 106 reported nutrients, per 100 g+
Water73.5 g
Energy121 kcal
Energy506 kj
Protein21.9 g
Total lipid (fat)3.7 g
Ash1.1 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca12 mg
Iron, Fe2.6 mg
Magnesium, Mg26 mg
Phosphorus, P235 mg
Potassium, K386 mg
Sodium, Na71 mg
Zinc, Zn7 mg
Copper, Cu0.077 mg
Manganese, Mn0.013 mg
Selenium, Se24.1 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.09 mg
Riboflavin0.21 mg
Niacin4.7 mg
Pantothenic acid0.82 mg
Vitamin B-60.6 mg
Folate, total4 µg
Folic acid0 µg
Folate, food4 µg
Folate, DFE4 µg
Choline, total77.6 mg
Betaine13.8 mg
Vitamin B-122.9 µg
Vitamin B-12, added0 µg
Vitamin A, RAE2 µg
Retinol2 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU7 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.16 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units1 iu
Vitamin D (D2 + D3)0 µg
Vitamin D3 (cholecalciferol)0 µg
Vitamin K (phylloquinone)1.5 µg
Fatty acids, total saturated1.5 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.1 g
SFA 16:00.87 g
SFA 17:00.048 g
SFA 18:00.51 g
SFA 20:00 g
SFA 24:00.006 g
Fatty acids, total monounsaturated1.9 g
MUFA 14:10.021 g
MUFA 16:10.13 g
MUFA 17:10.037 g
MUFA 18:11.7 g
MUFA 18:1 c1.5 g
MUFA 18:1-11 t (18:1t n-7)0.15 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.28 g
PUFA 18:20.24 g
PUFA 18:2 n-6 c,c0.22 g
PUFA 18:2 CLAs0.015 g
PUFA 18:30 g
PUFA 18:3 n-3 c,c,c (ALA)0 g
PUFA 18:40 g
PUFA 20:2 n-6 c,c0 g
PUFA 20:40.042 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0.21 g
Fatty acids, total trans-monoenoic0.21 g
TFA 18:1 t0.21 g
Cholesterol68 mg
Tryptophan0.25 g
Threonine0.99 g
Isoleucine0.96 g
Leucine1.8 g
Lysine2 g
Methionine0.64 g
Cystine0.23 g
Phenylalanine0.85 g
Tyrosine0.78 g
Valine1 g
Arginine1.5 g
Histidine0.72 g
Alanine1.3 g
Aspartic acid2 g
Glutamic acid3.6 g
Glycine0.98 g
Proline0.9 g
Serine0.86 g
Hydroxyproline0.11 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169482, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.