United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  23044, Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Food Group: Beef Products
Common Name: URMIS #1166, Beef Value Cut, Flat Iron Steak, Infraspinatus
Carbohydrate Factor: 3.87   Fat Factor:9.02   Protein Factor: 4.27   Nitrogen to Protein Conversion Factor: 6.25  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
oz 85 g

steak 186 g
Proximates Water 1 g 62.22 5 -- 52.89 115.73
Proximates Energy kcal 212 -- -- 180 394
Proximates Energy kJ 887 -- -- 754 1650
Proximates Protein 1 g 25.29 5 -- 21.50 47.04
Proximates Total lipid (fat) 1 g 11.52 5 -- 9.79 21.43
Proximates Ash 1 g 0.93 5 -- 0.79 1.73
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 1 mg 6 1 -- 5 11
Minerals Iron, Fe 1 mg 3.10 1 -- 2.63 5.77
Minerals Magnesium, Mg 1 mg 24 1 -- 20 45
Minerals Phosphorus, P 1 mg 211 1 -- 179 392
Minerals Potassium, K 1 mg 333 1 -- 283 619
Minerals Sodium, Na 1 mg 76 1 -- 65 141
Minerals Zinc, Zn 1 mg 9.61 1 -- 8.17 17.87
Minerals Copper, Cu 1 mg 0.122 1 -- 0.104 0.227
Minerals Manganese, Mn 1 mg 0.017 1 -- 0.014 0.032
Minerals Selenium, Se 1 µg 39.3 1 -- 33.4 73.1
Vitamins Vitamin C, total ascorbic acid mg 0.0 -- -- 0.0 0.0
Vitamins Thiamin 1 mg 0.079 1 -- 0.067 0.147
Vitamins Riboflavin 1 mg 0.382 1 -- 0.325 0.711
Vitamins Niacin 1 mg 4.060 1 -- 3.451 7.552
Vitamins Pantothenic acid 1 mg 1.070 1 -- 0.909 1.990
Vitamins Vitamin B-6 1 mg 0.410 1 -- 0.349 0.763
Vitamins Folate, total µg 6 -- -- 5 11
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 6 -- -- 5 11
Vitamins Folate, DFE µg 6 -- -- 5 11
Vitamins Choline, total 1 mg 112.0 -- -- 95.2 208.3
Vitamins Betaine 1 mg 12.4 1 -- 10.5 23.1
Vitamins Vitamin B-12 1 µg 6.18 1 -- 5.25 11.49
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin A, RAE µg 0 -- -- 0 0
Vitamins Retinol µg 0 -- -- 0 0
Vitamins Carotene, beta µg 0 -- -- 0 0
Vitamins Carotene, alpha µg 0 -- -- 0 0
Vitamins Cryptoxanthin, beta µg 0 -- -- 0 0
Vitamins Vitamin A, IU IU 0 -- -- 0 0
Vitamins Lycopene µg 0 -- -- 0 0
Vitamins Lutein + zeaxanthin µg 0 -- -- 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.14 -- -- 0.12 0.26
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00
Vitamins Tocopherol, beta mg 0.01 -- -- 0.01 0.02
Vitamins Tocopherol, gamma mg 0.02 -- -- 0.02 0.04
Vitamins Tocopherol, delta mg 0.01 -- -- 0.01 0.02
Vitamins Tocotrienol, alpha mg 0.01 -- -- 0.01 0.02
Vitamins Tocotrienol, beta mg 0.00 -- -- 0.00 0.00
Vitamins Tocotrienol, gamma mg 0.00 -- -- 0.00 0.00
Vitamins Tocotrienol, delta mg 0.00 -- -- 0.00 0.00
Vitamins Vitamin K (phylloquinone) µg 0.9 -- -- 0.8 1.7
Lipids Fatty acids, total saturated g 4.423 -- -- 3.760 8.227
Lipids 4:0 g 0.000 -- -- 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000
Lipids 8:0 1 g 0.000 1 -- 0.000 0.000
Lipids 10:0 1 g 0.000 1 -- 0.000 0.000
Lipids 12:0 1 g 0.010 1 -- 0.009 0.019
Lipids 14:0 1 g 0.333 1 -- 0.283 0.619
Lipids 15:0 1 g 0.053 1 -- 0.045 0.099
Lipids 16:0 1 g 2.451 1 -- 2.083 4.559
Lipids 17:0 1 g 0.130 1 -- 0.111 0.242
Lipids 18:0 1 g 1.446 1 -- 1.229 2.690
Lipids 20:0 1 g 0.000 1 -- 0.000 0.000
Lipids 22:0 1 g 0.000 1 -- 0.000 0.000
Lipids Fatty acids, total monounsaturated g 4.568 -- -- 3.883 8.496
Lipids 14:1 1 g 0.075 1 -- 0.064 0.139
Lipids 15:1 1 g 0.000 1 -- 0.000 0.000
Lipids 16:1 undifferentiated 1 g 0.299 1 -- 0.254 0.556
Lipids 17:1 1 g 0.000 1 -- 0.000 0.000
Lipids 18:1 undifferentiated 1 g 4.179 -- -- 3.552 7.773
Lipids 18:1 c 1 g 3.791 1 -- 3.222 7.051
Lipids 18:1 t 1 g 0.388 1 -- 0.330 0.722
Lipids 20:1 1 g 0.015 1 -- 0.013 0.028
Lipids Fatty acids, total polyunsaturated g 0.572 -- -- 0.486 1.064
Lipids 18:2 undifferentiated 1 g 0.494 -- -- 0.420 0.919
Lipids 18:2 n-6 c,c 1 g 0.395 1 -- 0.336 0.735
Lipids 18:2 t,t 1 g 0.099 1 -- 0.084 0.184
Lipids 18:3 undifferentiated 1 g 0.023 -- -- 0.020 0.043
Lipids 18:3 n-3 c,c,c (ALA) 1 g 0.023 1 -- 0.020 0.043
Lipids 18:3 n-6 c,c,c 1 g 0.000 1 -- 0.000 0.000
Lipids 18:4 g 0.000 -- -- 0.000 0.000
Lipids 20:2 n-6 c,c 1 g 0.000 1 -- 0.000 0.000
Lipids 20:3 undifferentiated 1 g 0.000 1 -- 0.000 0.000
Lipids 20:4 undifferentiated 1 g 0.055 1 -- 0.047 0.102
Lipids Fatty acids, total trans g 0.487 -- -- 0.414 0.906
Lipids Fatty acids, total trans-monoenoic g 0.388 -- -- 0.330 0.722
Lipids Cholesterol 1 mg 83 4 -- 71 154
Amino Acids Tryptophan 2, 3 g 0.166 -- -- 0.141 0.309
Amino Acids Threonine 2, 3 g 1.010 -- -- 0.858 1.879
Amino Acids Isoleucine 2, 3 g 1.151 -- -- 0.978 2.141
Amino Acids Leucine 2, 3 g 2.012 -- -- 1.710 3.742
Amino Acids Lysine 2, 3 g 2.138 -- -- 1.817 3.977
Amino Acids Methionine 2, 3 g 0.659 -- -- 0.560 1.226
Amino Acids Cystine 2, 3 g 0.326 -- -- 0.277 0.606
Amino Acids Phenylalanine 2, 3 g 0.999 -- -- 0.849 1.858
Amino Acids Tyrosine 2, 3 g 0.806 -- -- 0.685 1.499
Amino Acids Valine 2, 3 g 1.255 -- -- 1.067 2.334
Amino Acids Arginine 2, 3 g 1.636 -- -- 1.391 3.043
Amino Acids Histidine 2, 3 g 0.807 -- -- 0.686 1.501
Amino Acids Alanine 2, 3 g 1.538 -- -- 1.307 2.861
Amino Acids Aspartic acid 2, 3 g 2.304 -- -- 1.958 4.285
Amino Acids Glutamic acid 2, 3 g 3.797 -- -- 3.227 7.062
Amino Acids Glycine 2, 3 g 1.540 -- -- 1.309 2.864
Amino Acids Proline 2, 3 g 1.206 -- -- 1.025 2.243
Amino Acids Serine 2, 3 g 0.996 -- -- 0.847 1.853
Amino Acids Hydroxyproline g 0.266 -- -- 0.226 0.495
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0
Other Caffeine mg 0 -- -- 0 0
Other Theobromine mg 0 -- -- 0 0

Sources of Data

1National Cattlemen's Beef Association (NCBA) Beef Value Cuts 2004 , 2004  Chicago IL  
2National Cattleman's Beef Association Nutrient Content of Ground Beef , 2000    
3National Cattlemen's Beef Association (NCBA) Nutrient Content of Retail Beef Cuts with 1/8 inch Trim Beef , 2000  Chicago IL  
Langual Code(s)

  • A0150 MEAT OR MEAT PRODUCT (FROM MAMMAL) (US CFR)
  • A1283 1300 BEEF PRODUCTS (USDA SR)
  • B1161 CATTLE
  • C0269 SKELETAL MEAT PART, WITHOUT BONE AND SKIN, WITH SEPARABLE FAT
  • E0150 WHOLE, NATURAL SHAPE
  • F0014 FULLY HEAT-TREATED
  • G0006 BROILED OR GRILLED
  • H0003 NO TREATMENT APPLIED
  • J0001 PRESERVATION METHOD NOT KNOWN
  • K0003 NO PACKING MEDIUM USED
  • M0001 CONTAINER OR WRAPPING NOT KNOWN
  • N0001 FOOD CONTACT SURFACE NOT KNOWN
  • P0024 HUMAN FOOD, NO AGE SPECIFICATION
  • R0001 GEOGRAPHIC PLACE OR REGION NOT KNOWN
  • Z0106 EXTERNAL FAT TRIMMED TO 0 INCH