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

Serving Size 100 grams

Nutritional Value and Analysis

Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, Choice, Cooked, Grilled with a serving size of 100 grams has a total of 291 calories with 20.28 grams of fat. The serving size is equivalent to 100 grams of food and contains 182.52 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 fat, cholesterol and saturated fats. Beef, Plate Steak, Boneless, Outside Skirt, Separable Lean Only, Trimmed To 0" Fat, Choice, Cooked, Grilled is a high fat food because 62.72% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Protein 53% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 53% of the recommended daily needs of protein.

Fat 31% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 31% of the recommended daily intake of fat.

Zinc 65% of DV

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

Niacin 31% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 31% of the recommended daily needs of niacin.

Vitamin B-12 341% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 341% of the recommended daily needs of vitamin b-12.

Tryptophan 97% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 97% of the recommended daily needs of tryptophan.

Threonine 102% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 102% of the recommended daily needs of threonine.

Isoleucine 106% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 106% of the recommended daily needs of isoleucine.

Leucine 86% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 86% of the recommended daily needs of leucine.

Lysine 109% of DV

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

Methionine 60% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 60% of the recommended daily needs of methionine.

Phenylalanine 53% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 53% of the recommended daily needs of phenylalanine.

Tyrosine 44% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 44% of the recommended daily needs of tyrosine.

Valine 90% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 90% of the recommended daily needs of valine.

Histidine 113% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 113% of the recommended daily needs of histidine.

Cholesterol 35% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 35% of the recommended daily intake of cholesterol.

Saturated Fats 35% of DV

A serving of 100 grams of beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled has 35% of the recommended daily intake of saturated fats.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 291 Calories from Fat 183
% Daily Value*
Total Fat 20.3g 31%
Saturated Fat 7g 35%
Trans Fat 0.87g
Cholesterol 105mg 35%
Sodium 71mg 3%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 27g
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 28%

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

Vitamins

NutrientAmountDV %
Vitamin A6 IU0%
Vitamin A, RAE2 µg0%
Alpha Carotene0 µg-
Beta Carotene0 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin0 µg-
Lycopene0 µg-
Vitamin B-128.18 µg341%
Vitamin B-60.45 mg26%
Vitamin C0 mg0%
Vitamin D8 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 %
Fat20.28 g31%
Saturated Fats7.04 g35%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0.01 g-
→ Lauric Acid0.01 g-
→ Myristic Acid0.41 g-
→ Palmitic Acid3.71 g-
→ Stearic Acid2.57 g-
→ Arachidic Acid0.01 g-
→ Lignoceric Acid0.02 g-
Monounsaturated Fats7.98 g-
→ Myristoleic Acid0.08 g-
→ Pentadecenoic Acid0.1 g-
→ Palmitoleic Acid0.46 g-
→ Heptadecenoic Acid0.23 g-
→ Oleic Acid 7.17 g-
→ Gadoleic Acid0.02 g-
→ Erucic Acid0 g-
Polyunsaturated Fats1.13 g-
→ Linolenic Acid (18:2)0.89 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 Acid0.15 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0.02 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0.87 g4%
Total trans-monoenoic0.86 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 %
Protein27.03 g53%
→ Alanine1.69 g-
→ Arginine1.89 g-
→ Aspartic acid2.72 g-
→ Cystine0.28 g-
→ Glutamic acid4.61 g-
→ Glycine1.22 g-
→ Histidine1.03 g113%
→ Hydroxyproline0.14 g-
→ Isoleucine1.32 g106%
→ Leucine2.42 g86%
→ Lysine2.7 g109%
→ Methionine0.75 g60%
→ Phenylalanine1.13 g53%
→ Proline1.18 g-
→ Serine1.14 g-
→ Threonine1.33 g102%
→ Tryptophan0.32 g97%
→ Tyrosine1.05 g44%
→ Valine1.4 g90%

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%
Iron5.06 mg28%
Magnesium24 mg6%
Manganese0.21 mg9%
Phosphorus185 mg15%
Potassium286 mg6%
Selenium36 µg65%
Sodium71 mg3%
Zinc7.12 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 %
Cholesterol105 mg35%

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-
Ash1.28 g-
Caffeine0 mg-
Theobromine0 mg-
Water51.62 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, Choice, Cooked, Grilled with 291calories? A brisk walk for 63 minutes, jogging for 30 minutes, or hiking for 49 minutes will help your burn off the calories in beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" 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 ActivityBurn Off Time
Bicycling - 10 mph or less61 minutes
Dancing53 minutes
Golfing53 minutes
Hiking49 minutes
Light Gardening53 minutes
Stretching97 minutes
Walking - 3.5 mph63 minutes
Weight Training - light workout81 minutes
Aerobics36 minutes
Basketball40 minutes
Bicycling - 10 mph or more30 minutes
Running - 5 mph30 minutes
Swimming34 minutes
Walking - 4.5 mph38 minutes
Weight Training - vigorous workout40 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