Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Cooked, Grilled

Serving Size 100 grams

Nutritional Value and Analysis

Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Cooked, Grilled with a serving size of 100 grams has a total of 282 calories with 19.01 grams of fat. The serving size is equivalent to 100 grams of food and contains 171.09 calories from fat. This item is classified as beef products foods.

This food is a good source of protein, zinc, selenium, riboflavin, niacin, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in cholesterol and saturated fats. Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Cooked, Grilled is a high fat food because 60.67% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Protein 54% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 54% of the recommended daily needs of protein.

Zinc 65% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 65% of the recommended daily needs of zinc.

Selenium 65% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 65% of the recommended daily needs of selenium.

Riboflavin 65% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 65% of the recommended daily needs of riboflavin.

Niacin 33% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 33% of the recommended daily needs of niacin.

Vitamin B-12 330% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 330% of the recommended daily needs of vitamin b-12.

Tryptophan 103% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 103% of the recommended daily needs of tryptophan.

Threonine 109% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 109% of the recommended daily needs of threonine.

Isoleucine 114% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 114% of the recommended daily needs of isoleucine.

Leucine 93% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 93% of the recommended daily needs of leucine.

Lysine 118% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 118% of the recommended daily needs of lysine.

Methionine 65% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 65% of the recommended daily needs of methionine.

Phenylalanine 56% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 56% of the recommended daily needs of phenylalanine.

Tyrosine 47% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 47% of the recommended daily needs of tyrosine.

Valine 96% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 96% of the recommended daily needs of valine.

Histidine 123% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 123% of the recommended daily needs of histidine.

Cholesterol 34% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 34% of the recommended daily intake of cholesterol.

Saturated Fats 33% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled has 33% of the recommended daily intake of saturated fats.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 282 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 6.7g 33%
Trans Fat 0.82g
Cholesterol 102mg 34%
Sodium 71mg 3%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 28g
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 29%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A7 IU0%
Vitamin A, RAE2 µg0%
Alpha Carotene0 µg-
Beta Carotene0 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin0 µg-
Lycopene0 µg-
Vitamin B-127.92 µg330%
Vitamin B-60.46 mg27%
Vitamin C0 mg0%
Vitamin D7 IU2%
→ Vitamin D30.2 µg-
Vitamin E0.09 mg1%
Vitamin K1.6 µg1%

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

NutrientAmountDV %
Carbohydrate0 g0%
Sugars0 g0%
Fiber0 g0%

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

NutrientAmountDV %
Fat19.01 g29%
Saturated Fats6.67 g33%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0.01 g-
→ Lauric Acid0.01 g-
→ Myristic Acid0.39 g-
→ Palmitic Acid3.49 g-
→ Stearic Acid2.47 g-
→ Arachidic Acid0.01 g-
→ Lignoceric Acid0.02 g-
Monounsaturated Fats7.44 g-
→ Myristoleic Acid0.08 g-
→ Pentadecenoic Acid0.1 g-
→ Palmitoleic Acid0.43 g-
→ Heptadecenoic Acid0.21 g-
→ Oleic Acid 6.69 g-
→ Gadoleic Acid0.02 g-
→ Erucic Acid0 g-
Polyunsaturated Fats1.08 g-
→ Linolenic Acid (18:2)0.84 g-
→ Linolenic Acid (18:3)0.02 g-
→ Alpha-linolenic Acid0.02 g-
→ Parinaric Acid0 g-
→ Eicosadienoic Acid (20:2)0 g-
→ Eicosadienoic Acid (20:3)0.04 g-
→ Arachidonic Acid0.14 g-
→ Eicosapentaenoic Acid (EPA)0.01 g-
→ Docosapentaenoic Acid (DPA)0.02 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0.82 g4%
Total trans-monoenoic0.81 g-
Total trans-polyenoic0.01 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

NutrientAmountDV %
Protein27.68 g54%
→ Alanine1.81 g-
→ Arginine2.03 g-
→ Aspartic acid2.92 g-
→ Cystine0.3 g-
→ Glutamic acid4.93 g-
→ Glycine1.3 g-
→ Histidine1.12 g123%
→ Hydroxyproline0.14 g-
→ Isoleucine1.41 g114%
→ Leucine2.6 g93%
→ Lysine2.91 g118%
→ Methionine0.8 g65%
→ Phenylalanine1.21 g56%
→ Proline1.27 g-
→ Serine1.23 g-
→ Threonine1.42 g109%
→ Tryptophan0.34 g103%
→ Tyrosine1.13 g47%
→ Valine1.49 g96%

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

NutrientAmountDV %
Calcium7 mg1%
Copper0.21 mg23%
Iron5.21 mg29%
Magnesium25 mg6%
Manganese0.21 mg9%
Phosphorus188 mg15%
Potassium284 mg6%
Selenium35.7 µg65%
Sodium71 mg3%
Zinc7.17 mg65%

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

NutrientAmountDV %
Cholesterol102 mg34%

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

NutrientAmountDV %
Alcohol0 g-
Ash1.3 g-
Caffeine0 mg-
Theobromine0 mg-
Water52.29 g-

Calories Burn off Time

How long would it take to burn off Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Cooked, Grilled with 282calories? A brisk walk for 61 minutes, jogging for 29 minutes, or hiking for 47 minutes will help your burn off the calories in beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, 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 ActivityBurn Off Time
Bicycling - 10 mph or less59 minutes
Dancing51 minutes
Golfing51 minutes
Hiking47 minutes
Light Gardening51 minutes
Stretching94 minutes
Walking - 3.5 mph61 minutes
Weight Training - light workout78 minutes
Aerobics35 minutes
Basketball39 minutes
Bicycling - 10 mph or more29 minutes
Running - 5 mph29 minutes
Swimming33 minutes
Walking - 4.5 mph37 minutes
Weight Training - vigorous workout39 minutes
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