Top blade steak, lean, raw

USDA name: Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw

157 calories in 4 oz (113 g). Per 100 g, protein: 20.4 g, carbohydrates: 0 g, fat: 6.4 g.

Serving
1
= 113 g
157KCAL

Top blade steak, lean, raw, 4 oz

157 calories

Protein
23 g
Carbs
0 g
Fat
7.3 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories157
% Daily Value*
Total Fat 7.3 g9%
Saturated Fat 3.1 g15%
Trans Fat 0.3 g
Cholesterol 78 mg26%
Sodium 93.8 mg4%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 23 g
Vitamin D 0.11 mcg1%
Calcium 13.6 mg1%
Iron 2.8 mg16%
Potassium 382 mg8%

* 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 B12206% 4.9 µg
  • Niacin (B3)27% 4.4 mg
  • Vitamin B627% 0.46 mg
  • Riboflavin (B2)23% 0.29 mg
  • Pantothenic acid (B5)21% 1.1 mg
  • Choline15% 84.8 mg
  • Thiamin (B1)9% 0.11 mg
  • Vitamin K1% 1.7 µg
  • Vitamin E1% 0.2 mg
  • Folate1% 3.4 µg
  • Vitamin D1% 0.11 µg

Little or none: Vitamin A, Vitamin C.

minerals

% of the Daily Value in this serving

  • Zinc78% 8.6 mg
  • Selenium47% 25.9 µg
  • Phosphorus18% 229 mg
  • Iron16% 2.8 mg
  • Copper12% 0.11 mg
  • Potassium8% 382 mg
  • Magnesium5% 22.6 mg
  • Sodium4% 93.8 mg
  • Calcium1% 13.6 mg
  • Manganese1% 0.012 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3.7 g
  • Aspartic acid2.1 g
  • Lysine•2.1 g
  • Leucine•1.9 g
  • Arginine1.5 g
  • Alanine1.3 g
  • Valine•1.1 g
  • Threonine•1 g
  • Glycine1 g
  • Isoleucine•1 g
  • Proline0.95 g
  • Serine0.9 g
  • Phenylalanine•0.9 g
  • Tyrosine0.82 g
  • Histidine•0.76 g
  • Methionine•0.67 g
  • Tryptophan•0.26 g
  • Cystine0.25 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.

  • Sodium

    Higher than 93%

    Same value as 3 of 968 other records.

    leastmost

  • Calories

    Lower than 86%

    Same value as 4 of 968 other records.

    leastmost

  • Protein

    Lower than 81%

    Same value as 2 of 968 other records.

    leastmost

  • Total fat

    Lower than 71%

    Same value as 1 of 968 other records.

    leastmost

  • Potassium

    Higher than 64%

    Same value as 6 of 937 other records.

    leastmost

  • Iron

    Higher than 60%

    Same value as 8 of 968 other records.

    leastmost

Questions

How many calories are in top blade steak, lean, raw?
4 oz (113 g): 157 calories; protein: 23 g, carbohydrates: 0 g, fat: 7.3 g.
How much protein is in top blade steak, lean, raw?
20.4 g per 100 g. Its estimated share of calories is 59%, using 4 kcal per gram of protein.
How many net carbs are in top blade steak, lean, raw?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 106 reported nutrients, per 100 g+
Water72.4 g
Energy139 kcal
Energy583 kj
Protein20.4 g
Total lipid (fat)6.4 g
Ash1.1 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca12 mg
Iron, Fe2.5 mg
Magnesium, Mg20 mg
Phosphorus, P203 mg
Potassium, K338 mg
Sodium, Na83 mg
Zinc, Zn7.6 mg
Copper, Cu0.096 mg
Manganese, Mn0.011 mg
Selenium, Se22.9 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.095 mg
Riboflavin0.26 mg
Niacin3.9 mg
Pantothenic acid0.94 mg
Vitamin B-60.41 mg
Folate, total3 µg
Folic acid0 µg
Folate, food3 µg
Folate, DFE3 µg
Choline, total75 mg
Betaine18 mg
Vitamin B-124.4 µg
Vitamin B-12, added0 µg
Vitamin A, RAE2 µg
Retinol2 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU6 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.18 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units4 iu
Vitamin D (D2 + D3)0.1 µg
Vitamin D3 (cholecalciferol)0.1 µg
Vitamin K (phylloquinone)1.5 µg
Fatty acids, total saturated2.7 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.17 g
SFA 16:01.5 g
SFA 17:00.081 g
SFA 18:00.94 g
SFA 20:00 g
SFA 24:00.01 g
Fatty acids, total monounsaturated3.3 g
MUFA 14:10.034 g
MUFA 16:10.21 g
MUFA 17:10.062 g
MUFA 18:13 g
MUFA 18:1 c2.7 g
MUFA 18:1-11 t (18:1t n-7)0.18 g
MUFA 20:10.003 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.36 g
PUFA 18:20.3 g
PUFA 18:2 n-6 c,c0.28 g
PUFA 18:2 CLAs0.018 g
PUFA 18:30.008 g
PUFA 18:3 n-3 c,c,c (ALA)0.008 g
PUFA 18:40 g
PUFA 20:2 n-6 c,c0 g
PUFA 20:40.051 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0.001 g
Fatty acids, total trans0.26 g
Fatty acids, total trans-monoenoic0.26 g
TFA 18:1 t0.26 g
Cholesterol69 mg
Tryptophan0.23 g
Threonine0.92 g
Isoleucine0.89 g
Leucine1.7 g
Lysine1.8 g
Methionine0.59 g
Cystine0.22 g
Phenylalanine0.79 g
Tyrosine0.72 g
Valine0.94 g
Arginine1.4 g
Histidine0.67 g
Alanine1.2 g
Aspartic acid1.9 g
Glutamic acid3.3 g
Glycine0.91 g
Proline0.84 g
Serine0.8 g
Hydroxyproline0.1 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169477, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.