United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  13917, Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
heading Nutrient Unit
Value per 100 g

oz 113 g

steak 164 g
Proximates Water g 61.52 69.52 100.89
Proximates Energy kcal 247 279 405
Proximates Protein g 19.61 22.16 32.16
Proximates Total lipid (fat) g 18.16 20.52 29.78
Proximates Carbohydrate, by difference g 0.00 0.00 0.00
Proximates Fiber, total dietary g 0.0 0.0 0.0
Proximates Sugars, total g 0.00 0.00 0.00
Minerals Calcium, Ca mg 23 26 38
Minerals Iron, Fe mg 1.42 1.60 2.33
Minerals Magnesium, Mg mg 20 23 33
Minerals Phosphorus, P mg 180 203 295
Minerals Potassium, K mg 302 341 495
Minerals Sodium, Na mg 50 56 82
Minerals Zinc, Zn mg 3.41 3.85 5.59
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0
Vitamins Thiamin mg 0.061 0.069 0.100
Vitamins Riboflavin mg 0.095 0.107 0.156
Vitamins Niacin mg 5.782 6.534 9.482
Vitamins Vitamin B-6 mg 0.535 0.605 0.877
Vitamins Folate, DFE µg 11 12 18
Vitamins Vitamin B-12 µg 1.01 1.14 1.66
Vitamins Vitamin A, RAE µg 0 0 0
Vitamins Vitamin A, IU IU 0 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.41 0.46 0.67
Vitamins Vitamin K (phylloquinone) µg 1.6 1.8 2.6
Lipids Fatty acids, total saturated g 8.410 9.503 13.792
Lipids Fatty acids, total monounsaturated g 8.930 10.091 14.645
Lipids Fatty acids, total polyunsaturated g 0.790 0.893 1.296
Lipids Cholesterol mg 85 96 139
Other Caffeine mg 0 0 0