Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, All Grades, Raw
Serving Size 1 steak
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 1 steak has a total of 547.96 calories with 38.65 grams of fat. The serving size is equivalent to 266 grams of food and contains 347.85 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, cholesterol and saturated fats. 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 98% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 98% of the recommended daily needs of protein.
Fat 59% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 59% of the recommended daily intake of fat.
Iron 53% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 53% of the recommended daily needs of iron.
Phosphorus 31% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 31% of the recommended daily needs of phosphorus.
Zinc 120% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 120% of the recommended daily needs of zinc.
Copper 53% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 53% of the recommended daily needs of copper.
Selenium 115% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 115% of the recommended daily needs of selenium.
Riboflavin 120% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 120% of the recommended daily needs of riboflavin.
Niacin 71% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 71% of the recommended daily needs of niacin.
Pantothenic Acid 63% of DV
A serving of 266 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 pantothenic acid.
Vitamin B-6 63% of DV
A serving of 266 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 vitamin b-6.
Vitamin B-12 615% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 615% of the recommended daily needs of vitamin b-12.
Tryptophan 185% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 185% of the recommended daily needs of tryptophan.
Threonine 197% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 197% of the recommended daily needs of threonine.
Isoleucine 205% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 205% of the recommended daily needs of isoleucine.
Leucine 168% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 168% of the recommended daily needs of leucine.
Lysine 212% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 212% of the recommended daily needs of lysine.
Methionine 117% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 117% of the recommended daily needs of methionine.
Phenylalanine 101% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 101% of the recommended daily needs of phenylalanine.
Tyrosine 85% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 85% of the recommended daily needs of tyrosine.
Valine 172% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 172% of the recommended daily needs of valine.
Histidine 222% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 222% of the recommended daily needs of histidine.
Cholesterol 61% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 61% of the recommended daily intake of cholesterol.
Saturated Fats 75% of DV
A serving of 266 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw has 75% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (266 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 547.96 | Calories from Fat 348 | |
| % Daily Value* | ||
| Total Fat 38.7g | 59% | |
| Saturated Fat 14.9g | 75% | |
| Trans Fat 1.98g | ||
| Cholesterol 183.5mg | 61% | |
| Sodium 178.2mg | 7% | |
| Total Carbohydrate 0.5g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 50g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 1% | Iron 53% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 21.28 IU | 0% | |
| → Vitamin A, RAE | 5.32 µg | 1% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 14.76 µg | 615% | |
| Vitamin B-6 | 1.07 mg | 63% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 15.96 IU | 4% | |
| → Vitamin D3 | 0.53 µg | - | |
| Vitamin E | 0.37 mg | 2% | |
| 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 | 0.51 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 | 38.65 g | 59% | |
| Saturated Fats | 14.94 g | 75% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.02 g | - | |
| → Lauric Acid | 0.02 g | - | |
| → Myristic Acid | 0.89 g | - | |
| → Palmitic Acid | 7.68 g | - | |
| → Stearic Acid | 5.66 g | - | |
| → Arachidic Acid | 0.02 g | - | |
| → Lignoceric Acid | 0.03 g | - | |
| Monounsaturated Fats | 16.18 g | - | |
| → Myristoleic Acid | 0.16 g | - | |
| → Pentadecenoic Acid | 0.17 g | - | |
| → Palmitoleic Acid | 0.89 g | - | |
| → Heptadecenoic Acid | 0.47 g | - | |
| → Oleic Acid | 14.61 g | - | |
| → Gadoleic Acid | 0.06 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 2.04 g | - | |
| → Linolenic Acid (18:2) | 1.65 g | - | |
| → Linolenic Acid (18:3) | 0.06 g | - | |
| → Alpha-linolenic Acid | 0.06 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0 g | - | |
| → Eicosadienoic Acid (20:3) | 0.06 g | - | |
| → Arachidonic Acid | 0.21 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0.01 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.04 g | - | |
| → Docosahexaenoic Acid (DHA) | 0.01 g | - | |
| Trans Fats | 1.98 g | 10% | |
| Total trans-monoenoic | 1.95 g | - | |
| Total trans-polyenoic | 0.03 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 | 49.85 g | 98% | |
| → Alanine | 3.25 g | - | |
| → Arginine | 3.65 g | - | |
| → Aspartic acid | 5.26 g | - | |
| → Cystine | 0.55 g | - | |
| → Glutamic acid | 8.88 g | - | |
| → Glycine | 2.35 g | - | |
| → Histidine | 2.02 g | 222% | |
| → Hydroxyproline | 0.25 g | - | |
| → Isoleucine | 2.54 g | 205% | |
| → Leucine | 4.69 g | 168% | |
| → Lysine | 5.24 g | 212% | |
| → Methionine | 1.45 g | 117% | |
| → Phenylalanine | 2.17 g | 101% | |
| → Proline | 2.29 g | - | |
| → Serine | 2.21 g | - | |
| → Threonine | 2.56 g | 197% | |
| → Tryptophan | 0.61 g | 185% | |
| → Tyrosine | 2.03 g | 85% | |
| → Valine | 2.69 g | 172% |
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 | 13.3 mg | 1% | |
| Copper | 0.48 mg | 53% | |
| Iron | 9.58 mg | 53% | |
| Magnesium | 53.2 mg | 13% | |
| Manganese | 0.48 mg | 21% | |
| Phosphorus | 393.68 mg | 31% | |
| Potassium | 672.98 mg | 14% | |
| Selenium | 63.04 µg | 115% | |
| Sodium | 178.22 mg | 7% | |
| Zinc | 13.17 mg | 120% |
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 | 183.54 mg | 61% |
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 Only, Trimmed To 0" Fat, All Grades, Raw with 547.96calories? A brisk walk for 119 minutes, jogging for 56 minutes, or hiking for 91 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 Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 114 minutes |
| Dancing | 100 minutes |
| Golfing | 100 minutes |
| Hiking | 91 minutes |
| Light Gardening | 100 minutes |
| Stretching | 183 minutes |
| Walking - 3.5 mph | 119 minutes |
| Weight Training - light workout | 152 minutes |
| Aerobics | 69 minutes |
| Basketball | 75 minutes |
| Bicycling - 10 mph or more | 56 minutes |
| Running - 5 mph | 56 minutes |
| Swimming | 64 minutes |
| Walking - 4.5 mph | 72 minutes |
| Weight Training - vigorous workout | 75 minutes |
Similar Food Items to Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, 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