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Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Select, Cooked, Grilled

Serving Size 1 steak

Nutritional Value and Analysis

Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Select, Cooked, Grilled with a serving size of 1 steak has a total of 419.98 calories with 13.08 grams of fat. The serving size is equivalent to 253 grams of food and contains 117.72 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.

Protein 139% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 139% of the recommended daily needs of protein.

Iron 44% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 44% of the recommended daily needs of iron.

Phosphorus 48% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 48% of the recommended daily needs of phosphorus.

Zinc 131% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 131% of the recommended daily needs of zinc.

Copper 36% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 36% of the recommended daily needs of copper.

Selenium 190% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 190% of the recommended daily needs of selenium.

Riboflavin 47% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 47% of the recommended daily needs of riboflavin.

Niacin 127% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 127% of the recommended daily needs of niacin.

Pantothenic Acid 43% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 43% of the recommended daily needs of pantothenic acid.

Vitamin B-6 98% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 98% of the recommended daily needs of vitamin b-6.

Vitamin B-12 465% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 465% of the recommended daily needs of vitamin b-12.

Choline 42% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 42% of the recommended daily needs of choline.

Tryptophan 142% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 142% of the recommended daily needs of tryptophan.

Threonine 218% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 218% of the recommended daily needs of threonine.

Isoleucine 260% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 260% of the recommended daily needs of isoleucine.

Leucine 201% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 201% of the recommended daily needs of leucine.

Lysine 243% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 243% of the recommended daily needs of lysine.

Methionine 148% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 148% of the recommended daily needs of methionine.

Phenylalanine 130% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 130% of the recommended daily needs of phenylalanine.

Tyrosine 94% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 94% of the recommended daily needs of tyrosine.

Valine 226% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 226% of the recommended daily needs of valine.

Histidine 248% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 248% of the recommended daily needs of histidine.

Cholesterol 63% of DV

A serving of 253 grams of beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 63% of the recommended daily intake of cholesterol.

Default Serving 100gServing 1 serving (3 oz)Serving 1 steak

Nutrition Facts

Serving Size 1 steak (253 g)

Amount Per Serving
Calories 419.98 Calories from Fat 118
% Daily Value*
Total Fat 13.1g 20%
Saturated Fat 4.3g 22%
Trans Fat 0.39g
Cholesterol 189.8mg 63%
Sodium 151.8mg 6%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 71g
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 44%

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

Vitamins

NutrientAmountDV %
Vitamin A0 IU0%
→ Vitamin A, RAE0 µg0%
→ Alpha Carotene0 µg-
→ Beta Carotene0 µg-
→ Beta Cryptoxanthin0 µg-
→ Lutein + zeaxanthin0 µg-
→ Lycopene0 µg-
Vitamin B-1211.16 µg465%
Vitamin B-61.67 mg98%
Vitamin C0 mg0%
Vitamin E0.25 mg2%
→ Beta Tocopherol0.05 mg-
→ Delta Tocopherol0 mg-
→ Gamma Tocopherol0.05 mg-
→ Alpha Tocotrienol0.05 mg-
→ Beta Tocotrienol0 mg-
→ Delta Tocotrienol0 mg-
→ Gamma Tocotrienol0 mg-
Vitamin K0 µg0%

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 %
Fat13.08 g20%
Saturated Fats4.34 g22%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0 g-
→ Myristic Acid0.34 g-
→ Palmitic Acid2.57 g-
→ Stearic Acid1.23 g-
→ Arachidic Acid0 g-
→ Behenic Acid0.04 g-
Monounsaturated Fats5.08 g-
→ Myristoleic Acid0.1 g-
→ Pentadecenoic Acid0 g-
→ Palmitoleic Acid0.47 g-
→ Heptadecenoic Acid0.11 g-
→ Oleic Acid 4.49 g-
→ Gadoleic Acid0.02 g-
Polyunsaturated Fats0.72 g-
→ Linolenic Acid (18:2)0.61 g-
→ Linolenic Acid (18:3)0.02 g-
→ Alpha-linolenic Acid0.02 g-
→ Gamma-linolenic Acid0 g-
→ Parinaric Acid0 g-
→ Eicosadienoic Acid (20:2)0 g-
→ Eicosadienoic Acid (20:3)0 g-
→ Arachidonic Acid0.09 g-
Trans Fats0.39 g2%
Total trans-monoenoic0.31 g-
Total trans-polyenoic0.08 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 %
Protein70.87 g139%
→ Alanine4.31 g-
→ Arginine4.58 g-
→ Aspartic acid6.45 g-
→ Cystine0.91 g-
→ Glutamic acid10.64 g-
→ Glycine4.32 g-
→ Histidine2.26 g248%
→ Hydroxyproline0.74 g-
→ Isoleucine3.22 g260%
→ Leucine5.64 g201%
→ Lysine5.99 g243%
→ Methionine1.84 g148%
→ Phenylalanine2.8 g130%
→ Proline3.38 g-
→ Serine2.79 g-
→ Threonine2.83 g218%
→ Tryptophan0.47 g142%
→ Tyrosine2.26 g94%
→ Valine3.52 g226%

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 %
Calcium12.65 mg1%
Copper0.32 mg36%
Iron7.89 mg44%
Magnesium65.78 mg16%
Manganese0.08 mg3%
Phosphorus599.61 mg48%
Potassium931.04 mg20%
Selenium104.49 µg190%
Sodium151.8 mg6%
Zinc14.37 mg131%

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 %
Cholesterol189.75 mg63%

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-
Ash3.04 g-
Caffeine0 mg-
Theobromine0 mg-
Water166.37 g-

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, Select, Cooked, Grilled with 419.98calories? A brisk walk for 91 minutes, jogging for 43 minutes, or hiking for 70 minutes will help your burn off the calories in beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, 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 less88 minutes
Dancing76 minutes
Golfing76 minutes
Hiking70 minutes
Light Gardening76 minutes
Stretching140 minutes
Walking - 3.5 mph91 minutes
Weight Training - light workout117 minutes
Aerobics53 minutes
Basketball58 minutes
Bicycling - 10 mph or more43 minutes
Running - 5 mph43 minutes
Swimming49 minutes
Walking - 4.5 mph55 minutes
Weight Training - vigorous workout58 minutes
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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