Steak
USDA name: Steak, NS as to type of meat, NS as to fat eaten
311 calories in 1 cup (135 g). Per 100 g, protein: 26.9 g, carbohydrates: 0 g, fat: 13 g.
Steak, 1 cup
311 calories
- Protein
- 36.4 g
- Carbs
- 0 g
- Fat
- 17.5 g
- Fiber
- 0 g
- Sugars
- 0 g
Nutrition Facts
Calories311
* 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 B12112% 2.7 µg
- Niacin (B3)55% 8.8 mg
- Vitamin B651% 0.87 mg
- Riboflavin (B2)27% 0.35 mg
- Choline19% 106 mg
- Thiamin (B1)10% 0.12 mg
- Vitamin E2% 0.34 mg
- Folate2% 8.1 µg
- Vitamin K2% 2 µg
- Vitamin D1% 0.27 µg
- Vitamin A1% 5.4 µg
Little or none: Vitamin C.
minerals
% of the Daily Value in this serving
- Selenium73% 40.1 µg
- Zinc62% 6.8 mg
- Phosphorus24% 298 mg
- Sodium22% 495 mg
- Iron19% 3.5 mg
- Copper12% 0.1 mg
- Potassium9% 433 mg
- Magnesium7% 28.4 mg
- Calcium2% 22.9 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.
leastmostTotal fat
Lower than 67%
Same value as 0 of 33 other records.
leastmostCalories
Lower than 64%
Same value as 2 of 33 other records.
leastmostCalcium
Higher than 61%
Same value as 3 of 33 other records.
leastmostIron
Higher than 58%
Same value as 0 of 33 other records.
leastmostProtein
Lower than 55%
Same value as 0 of 33 other records.
leastmost
Questions
- How many calories are in steak?
- 1 cup (135 g): 311 calories; protein: 36.4 g, carbohydrates: 0 g, fat: 17.5 g.
- How much protein is in steak?
- 26.9 g per 100 g. Its estimated share of calories is 47%, using 4 kcal per gram of protein.
- How many net carbs are in steak?
- 0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.
All 65 reported nutrients, per 100 g+
| Water | 58.8 g |
| Energy | 230 kcal |
| Protein | 26.9 g |
| Total lipid (fat) | 13 g |
| Carbohydrate, by difference | 0 g |
| Fiber, total dietary | 0 g |
| Total Sugars | 0 g |
| Calcium, Ca | 17 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 21 mg |
| Phosphorus, P | 221 mg |
| Potassium, K | 321 mg |
| Sodium, Na | 367 mg |
| Zinc, Zn | 5.1 mg |
| Copper, Cu | 0.077 mg |
| Selenium, Se | 29.7 µg |
| Vitamin C, total ascorbic acid | 0 mg |
| Thiamin | 0.092 mg |
| Riboflavin | 0.26 mg |
| Niacin | 6.5 mg |
| Vitamin B-6 | 0.65 mg |
| Folate, total | 6 µg |
| Folic acid | 0 µg |
| Folate, food | 6 µg |
| Folate, DFE | 6 µg |
| Choline, total | 78.8 mg |
| Vitamin B-12 | 2 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin A, RAE | 4 µg |
| Retinol | 4 µg |
| Carotene, beta | 0 µg |
| Carotene, alpha | 0 µg |
| Cryptoxanthin, beta | 0 µg |
| Lycopene | 0 µg |
| Lutein + zeaxanthin | 0 µg |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0 mg |
| Vitamin D (D2 + D3) | 0.2 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
| Fatty acids, total saturated | 5.3 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0 g |
| SFA 10:0 | 0.014 g |
| SFA 12:0 | 0.014 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 3 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 5.9 g |
| MUFA 16:1 | 0.43 g |
| MUFA 18:1 | 5.3 g |
| MUFA 20:1 | 0.029 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total polyunsaturated | 0.67 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:3 | 0.042 g |
| PUFA 18:4 | 0 g |
| PUFA 20:4 | 0.051 g |
| PUFA 20:5 n-3 (EPA) | 0.002 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.001 g |
| Cholesterol | 83 mg |
| Alcohol, ethyl | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2705823, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.