United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Basic Report:  13923, Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw
heading Nutrient Unit
Value per 100 g

oz 113 g

steak (yield from 1 raw steak weighing149g) 149 g

lb 453.6 g
Proximates Water g 61.33 69.30 91.38 278.19
Proximates Energy kcal 249 281 371 1129
Proximates Protein g 19.37 21.89 28.86 87.86
Proximates Total lipid (fat) g 18.46 20.86 27.51 83.73
Proximates Carbohydrate, by difference g 0.00 0.00 0.00 0.00
Proximates Fiber, total dietary g 0.0 0.0 0.0 0.0
Proximates Sugars, total g 0.00 0.00 0.00 0.00
Minerals Calcium, Ca mg 22 25 33 100
Minerals Iron, Fe mg 1.42 1.60 2.12 6.44
Minerals Magnesium, Mg mg 20 23 30 91
Minerals Phosphorus, P mg 182 206 271 826
Minerals Potassium, K mg 300 339 447 1361
Minerals Sodium, Na mg 50 56 74 227
Minerals Zinc, Zn mg 3.32 3.75 4.95 15.06
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0 0.0
Vitamins Thiamin mg 0.069 0.078 0.103 0.313
Vitamins Riboflavin mg 0.105 0.119 0.156 0.476
Vitamins Niacin mg 5.176 5.849 7.712 23.478
Vitamins Vitamin B-6 mg 0.535 0.605 0.797 2.427
Vitamins Folate, DFE µg 10 11 15 45
Vitamins Vitamin B-12 µg 0.92 1.04 1.37 4.17
Vitamins Vitamin A, RAE µg 0 0 0 0
Vitamins Vitamin A, IU IU 0 0 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.41 0.46 0.61 1.86
Vitamins Vitamin K (phylloquinone) µg 1.6 1.8 2.4 7.3
Lipids Fatty acids, total saturated g 7.451 8.420 11.102 33.798
Lipids Fatty acids, total monounsaturated g 7.906 8.934 11.780 35.862
Lipids Fatty acids, total polyunsaturated g 0.702 0.793 1.046 3.184
Lipids Cholesterol mg 86 97 128 390
Other Caffeine mg 0 0 0 0