Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Raw
Serving Size 1 steak
Nutritional Value and Analysis
Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Raw with a serving size of 1 steak has a total of 617.12 calories with 46.79 grams of fat. The serving size is equivalent to 266 grams of food and contains 421.11 calories from fat. This item is classified as beef products foods.
This food is a good source of protein, iron, phosphorus, zinc, copper, selenium, riboflavin, niacin, pantothenic acid, vitamin b-6, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy, cholesterol and saturated fats. Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Raw is a high fat food because 68.24% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 94% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 94% of the recommended daily needs of protein.
Fat 72% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 72% of the recommended daily intake of fat.
Energy 31% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 31% of the recommended daily intake of energy.
Iron 51% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 51% of the recommended daily needs of iron.
Phosphorus 30% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 30% of the recommended daily needs of phosphorus.
Zinc 114% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 114% of the recommended daily needs of zinc.
Copper 50% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 50% of the recommended daily needs of copper.
Selenium 109% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 109% of the recommended daily needs of selenium.
Riboflavin 114% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 114% of the recommended daily needs of riboflavin.
Niacin 68% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 68% of the recommended daily needs of niacin.
Pantothenic Acid 60% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 60% of the recommended daily needs of pantothenic acid.
Vitamin B-6 60% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 60% of the recommended daily needs of vitamin b-6.
Vitamin B-12 582% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 582% of the recommended daily needs of vitamin b-12.
Tryptophan 161% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 161% of the recommended daily needs of tryptophan.
Threonine 174% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 174% of the recommended daily needs of threonine.
Isoleucine 180% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 180% of the recommended daily needs of isoleucine.
Leucine 147% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 147% of the recommended daily needs of leucine.
Lysine 185% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 185% of the recommended daily needs of lysine.
Methionine 105% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 105% of the recommended daily needs of methionine.
Phenylalanine 89% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 89% of the recommended daily needs of phenylalanine.
Tyrosine 74% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 74% of the recommended daily needs of tyrosine.
Valine 153% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 153% of the recommended daily needs of valine.
Histidine 197% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 197% of the recommended daily needs of histidine.
Cholesterol 63% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 63% of the recommended daily intake of cholesterol.
Saturated Fats 95% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw has 95% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (266 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 617.12 | Calories from Fat 421 | |
| % Daily Value* | ||
| Total Fat 46.8g | 72% | |
| Saturated Fat 19g | 95% | |
| Trans Fat 2.63g | ||
| Cholesterol 188.9mg | 63% | |
| Sodium 172.9mg | 7% | |
| Total Carbohydrate 0.9g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 48g | ||
| Vitamin A 1% | Vitamin C 0% |
| Calcium 1% | Iron 51% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 39.9 IU | 1% | |
| → Vitamin A, RAE | 10.64 µg | 1% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 13.97 µg | 582% | |
| Vitamin B-6 | 1.02 mg | 60% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 13.3 IU | 3% | |
| → Vitamin D3 | 0.27 µg | - | |
| Vitamin E | 0.4 mg | 3% | |
| Vitamin K | 3.99 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 | 0.93 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 | 46.79 g | 72% | |
| Saturated Fats | 18.99 g | 95% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.02 g | - | |
| → Lauric Acid | 0.02 g | - | |
| → Myristic Acid | 1.17 g | - | |
| → Palmitic Acid | 9.74 g | - | |
| → Stearic Acid | 7.2 g | - | |
| → Arachidic Acid | 0.03 g | - | |
| → Lignoceric Acid | 0.03 g | - | |
| Monounsaturated Fats | 20.56 g | - | |
| → Myristoleic Acid | 0.23 g | - | |
| → Pentadecenoic Acid | 0.17 g | - | |
| → Palmitoleic Acid | 1.2 g | - | |
| → Heptadecenoic Acid | 0.59 g | - | |
| → Oleic Acid | 18.51 g | - | |
| → Gadoleic Acid | 0.08 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 2.31 g | - | |
| → Linolenic Acid (18:2) | 1.91 g | - | |
| → Linolenic Acid (18:3) | 0.07 g | - | |
| → Alpha-linolenic Acid | 0.07 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0.01 g | - | |
| → Eicosadienoic Acid (20:3) | 0.07 g | - | |
| → Arachidonic Acid | 0.2 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0.01 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.04 g | - | |
| → Docosahexaenoic Acid (DHA) | 0.01 g | - | |
| Trans Fats | 2.63 g | 13% | |
| Total trans-monoenoic | 2.55 g | - | |
| Total trans-polyenoic | 0.07 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 | 47.83 g | 94% | |
| → Alanine | 2.97 g | - | |
| → Arginine | 3.26 g | - | |
| → Aspartic acid | 4.66 g | - | |
| → Cystine | 0.49 g | - | |
| → Glutamic acid | 7.82 g | - | |
| → Glycine | 2.35 g | - | |
| → Histidine | 1.79 g | 197% | |
| → Hydroxyproline | 0.33 g | - | |
| → Isoleucine | 2.23 g | 180% | |
| → Leucine | 4.12 g | 147% | |
| → Lysine | 4.58 g | 185% | |
| → Methionine | 1.3 g | 105% | |
| → Phenylalanine | 1.92 g | 89% | |
| → Proline | 2.15 g | - | |
| → Serine | 1.97 g | - | |
| → Threonine | 2.26 g | 174% | |
| → Tryptophan | 0.53 g | 161% | |
| → Tyrosine | 1.78 g | 74% | |
| → Valine | 2.39 g | 153% |
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 | 15.96 mg | 1% | |
| Copper | 0.45 mg | 50% | |
| Iron | 9.1 mg | 51% | |
| Magnesium | 50.54 mg | 12% | |
| Manganese | 0.45 mg | 20% | |
| Phosphorus | 377.72 mg | 30% | |
| Potassium | 643.72 mg | 14% | |
| Selenium | 60.12 µg | 109% | |
| Sodium | 172.9 mg | 7% | |
| Zinc | 12.56 mg | 114% |
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 | 188.86 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, Plate Steak, Boneless, Outside Skirt, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Raw with 617.12calories? A brisk walk for 134 minutes, jogging for 63 minutes, or hiking for 103 minutes will help your burn off the calories in beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw.
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 | 129 minutes |
| Dancing | 112 minutes |
| Golfing | 112 minutes |
| Hiking | 103 minutes |
| Light Gardening | 112 minutes |
| Stretching | 206 minutes |
| Walking - 3.5 mph | 134 minutes |
| Weight Training - light workout | 171 minutes |
| Aerobics | 77 minutes |
| Basketball | 85 minutes |
| Bicycling - 10 mph or more | 63 minutes |
| Running - 5 mph | 63 minutes |
| Swimming | 73 minutes |
| Walking - 4.5 mph | 81 minutes |
| Weight Training - vigorous workout | 85 minutes |
Similar Food Items to Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Raw
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