Beef, Loin, Top Loin Steak, Boneless, Lip-on, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Cooked, Grilled
Serving Size 1 steak
Nutritional Value and Analysis
Beef, Loin, Top Loin Steak, Boneless, Lip-on, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Cooked, Grilled with a serving size of 1 steak has a total of 490.88 calories with 24.4 grams of fat. The serving size is equivalent to 236 grams of food and contains 219.6 calories from fat. This item is classified as beef products foods.
This food is a good source of protein, iron, phosphorus, zinc, selenium, riboflavin, niacin, vitamin b-6, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, cholesterol and saturated fats.
Protein 133% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 133% of the recommended daily needs of protein.
Fat 38% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 38% of the recommended daily intake of fat.
Iron 34% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 34% of the recommended daily needs of iron.
Phosphorus 43% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 43% of the recommended daily needs of phosphorus.
Zinc 100% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 100% of the recommended daily needs of zinc.
Selenium 115% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 115% of the recommended daily needs of selenium.
Riboflavin 38% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 38% of the recommended daily needs of riboflavin.
Niacin 110% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 110% of the recommended daily needs of niacin.
Vitamin B-6 99% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 99% of the recommended daily needs of vitamin b-6.
Vitamin B-12 185% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 185% of the recommended daily needs of vitamin b-12.
Tryptophan 242% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 242% of the recommended daily needs of tryptophan.
Threonine 255% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 255% of the recommended daily needs of threonine.
Isoleucine 267% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 267% of the recommended daily needs of isoleucine.
Leucine 216% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 216% of the recommended daily needs of leucine.
Lysine 273% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 273% of the recommended daily needs of lysine.
Methionine 152% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 152% of the recommended daily needs of methionine.
Phenylalanine 131% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 131% of the recommended daily needs of phenylalanine.
Tyrosine 110% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 110% of the recommended daily needs of tyrosine.
Valine 224% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 224% of the recommended daily needs of valine.
Histidine 285% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 285% of the recommended daily needs of histidine.
Cholesterol 63% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 63% of the recommended daily intake of cholesterol.
Saturated Fats 46% of DV
A serving of 236 grams of beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled has 46% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (236 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 490.88 | Calories from Fat 220 | |
| % Daily Value* | ||
| Total Fat 24.4g | 38% | |
| Saturated Fat 9.2g | 46% | |
| Trans Fat 1.19g | ||
| Cholesterol 188.8mg | 63% | |
| Sodium 132.2mg | 6% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 68g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 2% | Iron 34% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 11.8 IU | 0% | |
| → Vitamin A, RAE | 2.36 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 4.44 µg | 185% | |
| Vitamin B-6 | 1.69 mg | 99% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 9.44 IU | 2% | |
| → Vitamin D3 | 0.24 µg | - | |
| Vitamin E | 0.57 mg | 4% | |
| Vitamin K | 3.78 µg | 3% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 0 g | 0% | |
| Sugars | 0 g | 0% | |
| Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 24.4 g | 38% | |
| Saturated Fats | 9.24 g | 46% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.02 g | - | |
| → Lauric Acid | 0.02 g | - | |
| → Myristic Acid | 0.61 g | - | |
| → Palmitic Acid | 5.37 g | - | |
| → Stearic Acid | 2.83 g | - | |
| → Arachidic Acid | 0.01 g | - | |
| → Lignoceric Acid | 0.01 g | - | |
| Monounsaturated Fats | 10.83 g | - | |
| → Myristoleic Acid | 0.13 g | - | |
| → Palmitoleic Acid | 0.8 g | - | |
| → Heptadecenoic Acid | 0.26 g | - | |
| → Oleic Acid | 9.66 g | - | |
| → Gadoleic Acid | 0.04 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.29 g | - | |
| → Linolenic Acid (18:2) | 1.06 g | - | |
| → Linolenic Acid (18:3) | 0.03 g | - | |
| → Alpha-linolenic Acid | 0.03 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0 g | - | |
| → Eicosadienoic Acid (20:3) | 0.04 g | - | |
| → Arachidonic Acid | 0.13 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.02 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 1.19 g | 6% | |
| Total trans-monoenoic | 1.07 g | - | |
| Total trans-polyenoic | 0.12 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 67.64 g | 133% | |
| → Alanine | 4.22 g | - | |
| → Arginine | 4.72 g | - | |
| → Aspartic acid | 6.8 g | - | |
| → Cystine | 0.7 g | - | |
| → Glutamic acid | 11.53 g | - | |
| → Glycine | 3.04 g | - | |
| → Histidine | 2.59 g | 285% | |
| → Hydroxyproline | 0.34 g | - | |
| → Isoleucine | 3.31 g | 267% | |
| → Leucine | 6.06 g | 216% | |
| → Lysine | 6.74 g | 273% | |
| → Methionine | 1.88 g | 152% | |
| → Phenylalanine | 2.82 g | 131% | |
| → Proline | 2.95 g | - | |
| → Serine | 2.86 g | - | |
| → Threonine | 3.32 g | 255% | |
| → Tryptophan | 0.8 g | 242% | |
| → Tyrosine | 2.63 g | 110% | |
| → Valine | 3.5 g | 224% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 30.68 mg | 2% | |
| Copper | 0.17 mg | 19% | |
| Iron | 6.09 mg | 34% | |
| Magnesium | 51.92 mg | 12% | |
| Manganese | 0.01 mg | 0% | |
| Phosphorus | 533.36 mg | 43% | |
| Potassium | 691.48 mg | 15% | |
| Selenium | 63.48 µg | 115% | |
| Sodium | 132.16 mg | 6% | |
| Zinc | 11 mg | 100% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 188.8 mg | 63% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Beef, Loin, Top Loin Steak, Boneless, Lip-on, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Cooked, Grilled with 490.88calories? A brisk walk for 107 minutes, jogging for 50 minutes, or hiking for 82 minutes will help your burn off the calories in beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 102 minutes |
| Dancing | 89 minutes |
| Golfing | 89 minutes |
| Hiking | 82 minutes |
| Light Gardening | 89 minutes |
| Stretching | 164 minutes |
| Walking - 3.5 mph | 107 minutes |
| Weight Training - light workout | 136 minutes |
| Aerobics | 61 minutes |
| Basketball | 67 minutes |
| Bicycling - 10 mph or more | 50 minutes |
| Running - 5 mph | 50 minutes |
| Swimming | 58 minutes |
| Walking - 4.5 mph | 65 minutes |
| Weight Training - vigorous workout | 67 minutes |
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Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium