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

Serving Size 100 grams

Nutritional Value and Analysis

Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Raw with a serving size of 100 grams has a total of 206 calories with 14.53 grams of fat. The serving size is equivalent to 100 grams of food and contains 130.77 calories from fat. This item is classified as beef products foods.

This food is a good source of protein, zinc, selenium, riboflavin, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine . Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Raw is a high fat food because 63.48% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Protein 37% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 37% of the recommended daily needs of protein.

Zinc 45% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 45% of the recommended daily needs of zinc.

Selenium 43% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 43% of the recommended daily needs of selenium.

Riboflavin 45% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 45% of the recommended daily needs of riboflavin.

Vitamin B-12 231% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 231% of the recommended daily needs of vitamin b-12.

Tryptophan 70% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 70% of the recommended daily needs of tryptophan.

Threonine 74% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 74% of the recommended daily needs of threonine.

Isoleucine 77% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 77% of the recommended daily needs of isoleucine.

Leucine 63% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 63% of the recommended daily needs of leucine.

Lysine 80% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 80% of the recommended daily needs of lysine.

Methionine 44% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 44% of the recommended daily needs of methionine.

Phenylalanine 38% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 38% of the recommended daily needs of phenylalanine.

Tyrosine 32% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 32% of the recommended daily needs of tyrosine.

Valine 65% of DV

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

Histidine 84% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 84% of the recommended daily needs of histidine.

Default Serving 100gServing 3 ozServing 1 steak

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 206 Calories from Fat 131
% Daily Value*
Total Fat 14.5g 22%
Saturated Fat 5.6g 28%
Trans Fat 0.74g
Cholesterol 69mg 23%
Sodium 67mg 3%
Total Carbohydrate 0.2g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 19g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 20%

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

Vitamins

NutrientAmountDV %
Vitamin A8 IU0%
→ Vitamin A, RAE2 µg0%
→ Alpha Carotene0 µg-
→ Beta Carotene0 µg-
→ Beta Cryptoxanthin0 µg-
→ Lutein + zeaxanthin0 µg-
→ Lycopene0 µg-
Vitamin B-125.55 µg231%
Vitamin B-60.4 mg24%
Vitamin C0 mg0%
Vitamin D6 IU2%
→ Vitamin D30.2 µg-
Vitamin E0.14 mg1%
Vitamin K1.5 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 %
Carbohydrate0.19 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 %
Fat14.53 g22%
Saturated Fats5.62 g28%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0.01 g-
→ Lauric Acid0.01 g-
→ Myristic Acid0.33 g-
→ Palmitic Acid2.89 g-
→ Stearic Acid2.13 g-
→ Arachidic Acid0.01 g-
→ Lignoceric Acid0.01 g-
Monounsaturated Fats6.08 g-
→ Myristoleic Acid0.06 g-
→ Pentadecenoic Acid0.07 g-
→ Palmitoleic Acid0.33 g-
→ Heptadecenoic Acid0.18 g-
→ Oleic Acid 5.49 g-
→ Gadoleic Acid0.02 g-
→ Erucic Acid0 g-
Polyunsaturated Fats0.77 g-
→ Linolenic Acid (18:2)0.62 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)0.02 g-
→ Arachidonic Acid0.08 g-
→ Eicosapentaenoic Acid (EPA)0.01 g-
→ Docosapentaenoic Acid (DPA)0.01 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0.74 g4%
Total trans-monoenoic0.73 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 %
Protein18.74 g37%
→ Alanine1.22 g-
→ Arginine1.37 g-
→ Aspartic acid1.98 g-
→ Cystine0.21 g-
→ Glutamic acid3.34 g-
→ Glycine0.88 g-
→ Histidine0.76 g84%
→ Hydroxyproline0.1 g-
→ Isoleucine0.96 g77%
→ Leucine1.76 g63%
→ Lysine1.97 g80%
→ Methionine0.54 g44%
→ Phenylalanine0.82 g38%
→ Proline0.86 g-
→ Serine0.83 g-
→ Threonine0.96 g74%
→ Tryptophan0.23 g70%
→ Tyrosine0.77 g32%
→ Valine1.01 g65%

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 %
Calcium5 mg0%
Copper0.18 mg20%
Iron3.6 mg20%
Magnesium20 mg5%
Manganese0.18 mg8%
Phosphorus148 mg12%
Potassium253 mg5%
Selenium23.7 µg43%
Sodium67 mg3%
Zinc4.95 mg45%

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 %
Cholesterol69 mg23%

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-
Ash0.94 g-
Caffeine0 mg-
Theobromine0 mg-
Water65.6 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, Raw with 206calories? A brisk walk for 45 minutes, jogging for 21 minutes, or hiking for 34 minutes will help your burn off the calories in beef, plate steak, boneless, outside skirt, separable lean only, 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 ActivityBurn Off Time
Bicycling - 10 mph or less43 minutes
Dancing37 minutes
Golfing37 minutes
Hiking34 minutes
Light Gardening37 minutes
Stretching69 minutes
Walking - 3.5 mph45 minutes
Weight Training - light workout57 minutes
Aerobics26 minutes
Basketball28 minutes
Bicycling - 10 mph or more21 minutes
Running - 5 mph21 minutes
Swimming24 minutes
Walking - 4.5 mph27 minutes
Weight Training - vigorous workout28 minutes
Similar Food Items to Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Raw
Name Calories Total Fat Proteins Carbohydrates
Beef, Plate Steak, Boneless, Inside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Cooked, Grilled23412.69g29.99g0g
Beef, Plate Steak, Boneless, Inside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Raw1648.82g21.17g0g
Beef, Plate Steak, Boneless, Inside Skirt, Separable Lean Only, Trimmed To 0" Fat, Choice, Cooked, Grilled24213.72g29.56g0g
Beef, Plate Steak, Boneless, Inside Skirt, Separable Lean Only, Trimmed To 0" Fat, Choice, Raw1719.76g20.89g0g
Beef, Plate Steak, Boneless, Inside Skirt, Separable Lean Only, Trimmed To 0" Fat, Select, Cooked, Grilled22311.16g30.64g0g
Beef, Plate Steak, Boneless, Inside Skirt, Separable Lean Only, Trimmed To 0" Fat, Select, Raw1537.41g21.61g0g
Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Cooked, Grilled28219.01g27.68g0g
Beef, Rib Eye Roast, Boneless, Lip-on, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Cooked, Roasted22913.01g27.87g0g
Beef, Rib Eye Roast, Boneless, Lip-on, Separable Lean Only, Trimmed To 1/8" Fat, Select, Cooked, Roasted2029.68g28.72g0g
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