Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Raw
Serving Size 1 steak
Nutritional Value and Analysis
Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Raw with a serving size of 1 steak has a total of 439.5 calories with 19.31 grams of fat. The serving size is equivalent to 293 grams of food and contains 173.79 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 122% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 122% of the recommended daily needs of protein.
Iron 38% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 38% of the recommended daily needs of iron.
Phosphorus 49% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 49% of the recommended daily needs of phosphorus.
Zinc 100% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 100% of the recommended daily needs of zinc.
Copper 44% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 44% of the recommended daily needs of copper.
Selenium 177% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 177% of the recommended daily needs of selenium.
Riboflavin 42% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 42% of the recommended daily needs of riboflavin.
Niacin 117% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 117% of the recommended daily needs of niacin.
Pantothenic Acid 38% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 38% of the recommended daily needs of pantothenic acid.
Vitamin B-6 124% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 124% of the recommended daily needs of vitamin b-6.
Vitamin B-12 574% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 574% of the recommended daily needs of vitamin b-12.
Choline 44% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 44% of the recommended daily needs of choline.
Tryptophan 124% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 124% of the recommended daily needs of tryptophan.
Threonine 191% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 191% of the recommended daily needs of threonine.
Isoleucine 228% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 228% of the recommended daily needs of isoleucine.
Leucine 177% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 177% of the recommended daily needs of leucine.
Lysine 213% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 213% of the recommended daily needs of lysine.
Methionine 131% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 131% of the recommended daily needs of methionine.
Phenylalanine 114% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 114% of the recommended daily needs of phenylalanine.
Tyrosine 83% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 83% of the recommended daily needs of tyrosine.
Valine 198% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 198% of the recommended daily needs of valine.
Histidine 219% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 219% of the recommended daily needs of histidine.
Cholesterol 60% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 60% of the recommended daily intake of cholesterol.
Saturated Fats 34% of DV
A serving of 293 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw has 34% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (293 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 439.5 | Calories from Fat 174 | |
| % Daily Value* | ||
| Total Fat 19.3g | 30% | |
| Saturated Fat 6.7g | 34% | |
| Trans Fat 0.54g | ||
| Cholesterol 178.7mg | 60% | |
| Sodium 184.6mg | 8% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 62g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 1% | Iron 38% |
* 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 | 13.77 µg | 574% | |
| Vitamin B-6 | 2.11 mg | 124% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin E | 0.23 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 | 19.31 g | 30% | |
| Saturated Fats | 6.74 g | 34% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.52 g | - | |
| → Palmitic Acid | 4.18 g | - | |
| → Stearic Acid | 1.74 g | - | |
| → Arachidic Acid | 0 g | - | |
| → Behenic Acid | 0.06 g | - | |
| Monounsaturated Fats | 8.61 g | - | |
| → Myristoleic Acid | 0.17 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.82 g | - | |
| → Heptadecenoic Acid | 0.17 g | - | |
| → Oleic Acid | 7.6 g | - | |
| → Gadoleic Acid | 0.02 g | - | |
| Polyunsaturated Fats | 0.91 g | - | |
| → Linolenic Acid (18:2) | 0.73 g | - | |
| → Linolenic Acid (18:3) | 0 g | - | |
| → Alpha-linolenic Acid | 0 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 | 0.54 g | 3% | |
| Total trans-monoenoic | 0.42 g | - | |
| Total trans-polyenoic | 0.12 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 | 62.23 g | 122% | |
| → Alanine | 3.78 g | - | |
| → Arginine | 4.02 g | - | |
| → Aspartic acid | 5.67 g | - | |
| → Cystine | 0.8 g | - | |
| → Glutamic acid | 9.34 g | - | |
| → Glycine | 3.79 g | - | |
| → Histidine | 1.99 g | 219% | |
| → Hydroxyproline | 0.32 g | - | |
| → Isoleucine | 2.83 g | 228% | |
| → Leucine | 4.95 g | 177% | |
| → Lysine | 5.26 g | 213% | |
| → Methionine | 1.62 g | 131% | |
| → Phenylalanine | 2.46 g | 114% | |
| → Proline | 2.97 g | - | |
| → Serine | 2.45 g | - | |
| → Threonine | 2.48 g | 191% | |
| → Tryptophan | 0.41 g | 124% | |
| → Tyrosine | 1.98 g | 83% | |
| → Valine | 3.09 g | 198% |
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 | 14.65 mg | 1% | |
| Copper | 0.4 mg | 44% | |
| Iron | 6.86 mg | 38% | |
| Magnesium | 70.32 mg | 17% | |
| Manganese | 0.05 mg | 2% | |
| Phosphorus | 612.37 mg | 49% | |
| Potassium | 990.34 mg | 21% | |
| Selenium | 97.57 µg | 177% | |
| Sodium | 184.59 mg | 8% | |
| Zinc | 11.02 mg | 100% |
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 | 178.73 mg | 60% |
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, Choice, Raw with 439.5calories? A brisk walk for 96 minutes, jogging for 45 minutes, or hiking for 73 minutes will help your burn off the calories in beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, 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 | 92 minutes |
| Dancing | 80 minutes |
| Golfing | 80 minutes |
| Hiking | 73 minutes |
| Light Gardening | 80 minutes |
| Stretching | 147 minutes |
| Walking - 3.5 mph | 96 minutes |
| Weight Training - light workout | 122 minutes |
| Aerobics | 55 minutes |
| Basketball | 60 minutes |
| Bicycling - 10 mph or more | 45 minutes |
| Running - 5 mph | 45 minutes |
| Swimming | 52 minutes |
| Walking - 4.5 mph | 58 minutes |
| Weight Training - vigorous workout | 60 minutes |
Similar Food Items to Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Choice, 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