Top blade steak, lean, raw

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

162 calories in 4 oz (113 g). Per 100 g, protein: 20.4 g, carbohydrates: 0 g, fat: 6.9 g.

Serving
1
= 113 g
162KCAL

Top blade steak, lean, raw, 4 oz

162 calories

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

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories162
% Daily Value*
Total Fat 7.8 g10%
Saturated Fat 3.3 g16%
Trans Fat 0.29 g
Cholesterol 76.8 mg26%
Sodium 92.7 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 384 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 B12205% 4.9 µg
  • Vitamin B628% 0.47 mg
  • Niacin (B3)27% 4.3 mg
  • Riboflavin (B2)22% 0.28 mg
  • Pantothenic acid (B5)20% 0.99 mg
  • Choline15% 80.7 mg
  • Thiamin (B1)8% 0.09 mg
  • Vitamin K1% 1.7 µg
  • Vitamin E1% 0.19 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

  • Zinc79% 8.6 mg
  • Selenium46% 25.4 µg
  • Phosphorus18% 228 mg
  • Iron16% 2.8 mg
  • Copper12% 0.11 mg
  • Potassium8% 384 mg
  • Magnesium5% 21.5 mg
  • Sodium4% 92.7 mg
  • Calcium1% 13.6 mg

Little or none: Manganese.

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
  • Tyrosine0.81 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 92%

    Same value as 7 of 968 other records.

    leastmost

  • Calories

    Lower than 83%

    Same value as 9 of 968 other records.

    leastmost

  • Protein

    Lower than 81%

    Same value as 1 of 968 other records.

    leastmost

  • Total fat

    Lower than 68%

    Same value as 1 of 968 other records.

    leastmost

  • Potassium

    Higher than 65%

    Same value as 11 of 937 other records.

    leastmost

  • Iron

    Higher than 61%

    Same value as 5 of 968 other records.

    leastmost

Questions

How many calories are in top blade steak, lean, raw?
4 oz (113 g): 162 calories; protein: 23 g, carbohydrates: 0 g, fat: 7.8 g.
How much protein is in top blade steak, lean, raw?
20.4 g per 100 g. Its estimated share of calories is 57%, 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+
Water71.8 g
Energy143 kcal
Energy599 kj
Protein20.4 g
Total lipid (fat)6.9 g
Ash1 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca12 mg
Iron, Fe2.5 mg
Magnesium, Mg19 mg
Phosphorus, P202 mg
Potassium, K340 mg
Sodium, Na82 mg
Zinc, Zn7.7 mg
Copper, Cu0.095 mg
Manganese, Mn0.01 mg
Selenium, Se22.5 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.08 mg
Riboflavin0.25 mg
Niacin3.8 mg
Pantothenic acid0.88 mg
Vitamin B-60.42 mg
Folate, total3 µg
Folic acid0 µg
Folate, food3 µg
Folate, DFE3 µg
Choline, total71.4 mg
Betaine19.9 mg
Vitamin B-124.3 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)0.17 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 saturated2.9 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.18 g
SFA 16:01.6 g
SFA 17:00.085 g
SFA 18:00.99 g
SFA 20:00 g
SFA 24:00.012 g
Fatty acids, total monounsaturated3.6 g
MUFA 14:10.04 g
MUFA 16:10.23 g
MUFA 17:10.065 g
MUFA 18:13.2 g
MUFA 18:1 c3 g
MUFA 18:1-11 t (18:1t n-7)0.18 g
MUFA 20:10.005 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.37 g
PUFA 18:20.31 g
PUFA 18:2 n-6 c,c0.29 g
PUFA 18:2 CLAs0.019 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,c0.001 g
PUFA 20:40.054 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
Cholesterol68 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 169478, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.