Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Raw
Serving Size 1 steak
Nutritional Value and Analysis
Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Raw with a serving size of 1 steak has a total of 433.1 calories with 16.87 grams of fat. The serving size is equivalent to 305 grams of food and contains 151.83 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, choline, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in cholesterol and saturated fats.
Protein 129% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 129% of the recommended daily needs of protein.
Iron 43% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 43% of the recommended daily needs of iron.
Phosphorus 51% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 51% of the recommended daily needs of phosphorus.
Zinc 109% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 109% of the recommended daily needs of zinc.
Copper 46% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 46% of the recommended daily needs of copper.
Selenium 179% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 179% of the recommended daily needs of selenium.
Riboflavin 48% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 48% of the recommended daily needs of riboflavin.
Niacin 122% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 122% of the recommended daily needs of niacin.
Pantothenic Acid 42% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 42% of the recommended daily needs of pantothenic acid.
Vitamin B-6 129% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 129% of the recommended daily needs of vitamin b-6.
Vitamin B-12 552% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 552% of the recommended daily needs of vitamin b-12.
Choline 48% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 48% of the recommended daily needs of choline.
Tryptophan 130% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 130% of the recommended daily needs of tryptophan.
Threonine 202% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 202% of the recommended daily needs of threonine.
Isoleucine 242% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 242% of the recommended daily needs of isoleucine.
Leucine 187% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 187% of the recommended daily needs of leucine.
Lysine 225% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 225% of the recommended daily needs of lysine.
Methionine 138% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 138% of the recommended daily needs of methionine.
Phenylalanine 121% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 121% of the recommended daily needs of phenylalanine.
Tyrosine 88% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 88% of the recommended daily needs of tyrosine.
Valine 210% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 210% of the recommended daily needs of valine.
Histidine 231% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 231% of the recommended daily needs of histidine.
Cholesterol 62% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 62% of the recommended daily intake of cholesterol.
Saturated Fats 31% of DV
A serving of 305 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 31% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (305 g)
Amount Per Serving | ||
---|---|---|
Calories 433.1 | Calories from Fat 152 | |
% Daily Value* | ||
Total Fat 16.9g | 26% | |
Saturated Fat 6.1g | 31% | |
Trans Fat 0.52g | ||
Cholesterol 186.1mg | 62% | |
Sodium 189.1mg | 8% | |
Total Carbohydrate 0g | 0% | |
Dietary Fiber 0g | 0% | |
Sugars 0g | ||
Protein 66g |
Vitamin A 0% | Vitamin C 0% |
Calcium 1% | Iron 43% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 0 IU | 0% | |
→ Vitamin A, RAE | 0 µg | 0% | |
→ Alpha Carotene | 0 µg | - | |
→ Beta Carotene | 0 µg | - | |
→ Beta Cryptoxanthin | 0 µg | - | |
→ Lutein + zeaxanthin | 0 µg | - | |
→ Lycopene | 0 µg | - | |
Vitamin B-12 | 13.24 µg | 552% | |
Vitamin B-6 | 2.2 mg | 129% | |
Vitamin C | 0 mg | 0% | |
Vitamin E | 0.24 mg | 2% | |
→ Beta Tocopherol | 0.03 mg | - | |
→ Delta Tocopherol | 0 mg | - | |
→ Gamma Tocopherol | 0.06 mg | - | |
→ Alpha Tocotrienol | 0.03 mg | - | |
→ Beta Tocotrienol | 0 mg | - | |
→ Delta Tocotrienol | 0 mg | - | |
→ Gamma Tocotrienol | 0 mg | - | |
Vitamin K | 0 µg | 0% |
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 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 | 16.87 g | 26% | |
Saturated Fats | 6.1 g | 31% | |
→ Butyric Acid | 0 g | - | |
→ Caproic Acid | 0 g | - | |
→ Caprylic Acid | 0 g | - | |
→ Capric Acid | 0 g | - | |
→ Lauric Acid | 0 g | - | |
→ Myristic Acid | 0.47 g | - | |
→ Palmitic Acid | 3.74 g | - | |
→ Stearic Acid | 1.61 g | - | |
→ Arachidic Acid | 0 g | - | |
→ Behenic Acid | 0.05 g | - | |
Monounsaturated Fats | 7.63 g | - | |
→ Myristoleic Acid | 0.15 g | - | |
→ Pentadecenoic Acid | 0 g | - | |
→ Palmitoleic Acid | 0.72 g | - | |
→ Heptadecenoic Acid | 0.15 g | - | |
→ Oleic Acid | 6.75 g | - | |
→ Gadoleic Acid | 0.02 g | - | |
Polyunsaturated Fats | 0.94 g | - | |
→ Linolenic Acid (18:2) | 0.76 g | - | |
→ Linolenic Acid (18:3) | 0.01 g | - | |
→ Alpha-linolenic Acid | 0.01 g | - | |
→ Gamma-linolenic Acid | 0 g | - | |
→ Parinaric Acid | 0 g | - | |
→ Eicosadienoic Acid (20:2) | 0 g | - | |
→ Eicosadienoic Acid (20:3) | 0 g | - | |
→ Arachidonic Acid | 0.18 g | - | |
Trans Fats | 0.52 g | 3% | |
Total trans-monoenoic | 0.4 g | - | |
Total trans-polyenoic | 0.11 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 | 65.85 g | 129% | |
→ Alanine | 4 g | - | |
→ Arginine | 4.26 g | - | |
→ Aspartic acid | 6 g | - | |
→ Cystine | 0.85 g | - | |
→ Glutamic acid | 9.89 g | - | |
→ Glycine | 4.01 g | - | |
→ Histidine | 2.1 g | 231% | |
→ Hydroxyproline | 0.3 g | - | |
→ Isoleucine | 3 g | 242% | |
→ Leucine | 5.24 g | 187% | |
→ Lysine | 5.56 g | 225% | |
→ Methionine | 1.71 g | 138% | |
→ Phenylalanine | 2.6 g | 121% | |
→ Proline | 3.14 g | - | |
→ Serine | 2.59 g | - | |
→ Threonine | 2.63 g | 202% | |
→ Tryptophan | 0.43 g | 130% | |
→ Tyrosine | 2.1 g | 88% | |
→ Valine | 3.27 g | 210% |
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 | 15.25 mg | 1% | |
Copper | 0.41 mg | 46% | |
Iron | 7.72 mg | 43% | |
Magnesium | 73.2 mg | 17% | |
Manganese | 0.06 mg | 3% | |
Phosphorus | 643.55 mg | 51% | |
Potassium | 1052.25 mg | 22% | |
Selenium | 98.52 µg | 179% | |
Sodium | 189.1 mg | 8% | |
Zinc | 12.02 mg | 109% |
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 | 186.05 mg | 62% |
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, Round, Outside Round, Bottom Round, Steak, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Raw with 433.1calories? A brisk walk for 94 minutes, jogging for 44 minutes, or hiking for 72 minutes will help your burn off the calories in beef, round, outside round, bottom round, steak, 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 | 90 minutes |
Dancing | 79 minutes |
Golfing | 79 minutes |
Hiking | 72 minutes |
Light Gardening | 79 minutes |
Stretching | 144 minutes |
Walking - 3.5 mph | 94 minutes |
Weight Training - light workout | 120 minutes |
Aerobics | 54 minutes |
Basketball | 59 minutes |
Bicycling - 10 mph or more | 44 minutes |
Running - 5 mph | 44 minutes |
Swimming | 51 minutes |
Walking - 4.5 mph | 57 minutes |
Weight Training - vigorous workout | 59 minutes |
Similar Food Items to Beef, Round, Outside Round, Bottom Round, Steak, 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