Food composition
8,203 foods, each analysed in a laboratory, and what 100 g of each contains. Preparation matters more than most people expect, so raw and cooked forms are listed separately rather than averaged. A blank is a nutrient that was not measured in that sample, not a zero.
60 shown
| Food | Energy kcal |
Protein g |
Fat g |
Carbohydrate g |
Fibre g |
Sugars g |
Calcium mg |
Iron mg |
Magnesium mg |
Potassium mg |
Zinc mg |
Vitamin A µg RAE |
Vitamin C mg |
Folate µg |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| APPLEBEE'S, 9 oz house sirloin steak | 189 | 27 | 9.08 | 0.00 | — | 0.00 | 16 | 2.07 | 24 | 350 | 5.35 | 7.00 | — | — |
| BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | 155 | 6.89 | 11 | 6.96 | 1.00 | 0.28 | 51 | 0.98 | 17 | 142 | 0.73 | — | — | 13 |
| Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw | 151 | 21 | 7.63 | 0.01 | 0.00 | 0.00 | 4.00 | 2.21 | — | — | — | 1.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw | 138 | 21 | 6.11 | 0.00 | 0.00 | 0.00 | 4.00 | 2.25 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean and fat, raw | 199 | 20 | 13 | 0.11 | 0.00 | 0.00 | 5.00 | 1.46 | — | — | — | 6.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean only, raw | 131 | 22 | 4.87 | 0.00 | 0.00 | 0.00 | 5.00 | 1.57 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean and fat, raw | 127 | 22 | 4.45 | 0.01 | 0.00 | 0.00 | 5.00 | 2.51 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean only, raw | 122 | 22 | 3.87 | 0.00 | 0.00 | 0.00 | 5.00 | 2.53 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, rib, ribeye steak/roast lip-on, boneless, separable lean and fat, raw | 217 | 20 | 15 | 0.11 | 0.00 | 0.00 | 5.00 | 1.74 | — | — | — | 5.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, rib, ribeye steak/roast lip-on, boneless, separable lean only, raw | 160 | 21 | 8.20 | 0.00 | 0.00 | 0.00 | 5.00 | 1.88 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, round, bottom round steak/roast, boneless, separable lean and fat, raw | 140 | 21 | 6.16 | 0.01 | 0.00 | 0.00 | 5.00 | 2.08 | — | — | — | 1.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, round, bottom round steak/roast, boneless, separable lean only, raw | 130 | 21 | 4.93 | 0.00 | 0.00 | 0.00 | 4.00 | 2.11 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, round, top round cap-off steak/roast, boneless, separable lean and fat, raw | 129 | 22 | 4.40 | 0.00 | 0.00 | 0.00 | 5.00 | 2.28 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, grass-fed, round, top round cap-off steak/roast, boneless, separable lean only, raw | 129 | 22 | 4.43 | 0.00 | 0.00 | 0.00 | 5.00 | 2.30 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw | 206 | 20 | 14 | 0.00 | 0.00 | 0.00 | 4.00 | 2.20 | — | — | — | 1.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw | 248 | 19 | 19 | 0.58 | 0.00 | 0.00 | 4.00 | 2.37 | — | — | — | 1.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw | 191 | 20 | 12 | 0.00 | 0.00 | 0.00 | 4.00 | 2.24 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean only, Aust. marble score 9, raw | 237 | 19 | 18 | 0.57 | 0.00 | 0.00 | 4.00 | 2.41 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw | 289 | 18 | 24 | 0.12 | 0.00 | 0.00 | 4.00 | 1.69 | — | — | — | 4.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw | 223 | 20 | 16 | 0.20 | 0.00 | 0.00 | 4.00 | 1.85 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 9, raw | 331 | 17 | 29 | 0.13 | 0.00 | 0.00 | 4.00 | 1.71 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, loin, top loin steak/roast, separable lean and fat, Aust. marble score 9, raw | 392 | 15 | 37 | 0.14 | 0.00 | 0.00 | 4.00 | 1.54 | — | — | — | 4.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw | 317 | 17 | 28 | 0.00 | 0.00 | 0.00 | 4.00 | 1.68 | — | — | — | 5.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw | 404 | 15 | 38 | 0.28 | 0.00 | 0.00 | 3.00 | 1.82 | — | — | — | 6.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw | 234 | 20 | 17 | 0.00 | 0.00 | 0.00 | 4.00 | 1.89 | — | — | — | 0.00 | 0.00 | — |
| Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 9, raw | 330 | 18 | 29 | 0.46 | 0.00 | 0.00 | 4.00 | 2.14 | — | — | — | 0.00 | 0.00 | — |
| Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | 277 | 25 | 20 | 0.00 | 0.00 | 0.00 | 16 | 2.45 | 22 | 325 | 8.68 | 7.00 | 0.00 | 6.00 |
| Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | 223 | 19 | 16 | 0.00 | 0.00 | 0.00 | 14 | 2.10 | 19 | 329 | 7.26 | 4.00 | 0.00 | 3.00 |
| Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | 283 | 25 | 20 | 0.00 | 0.00 | 0.00 | 15 | 2.46 | 21 | 333 | 8.63 | 7.00 | 0.00 | 6.00 |
| Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | 227 | 19 | 17 | 0.00 | 0.00 | 0.00 | 14 | 2.10 | 19 | 330 | 7.30 | 4.00 | 0.00 | 3.00 |
| Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | 267 | 25 | 19 | 0.00 | 0.00 | 0.00 | 17 | 2.42 | 22 | 307 | 8.78 | 8.00 | 0.00 | 6.00 |
| Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | 216 | 19 | 16 | 0.00 | 0.00 | 0.00 | 14 | 2.14 | 20 | 342 | 7.36 | 4.00 | 0.00 | 3.00 |
| Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | 209 | 28 | 11 | 0.00 | 0.00 | 0.00 | 17 | 2.87 | 25 | 380 | 11 | 2.00 | 0.00 | 7.00 |
| Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | 153 | 21 | 7.56 | 0.00 | 0.00 | 0.00 | 15 | 2.28 | 22 | 371 | 8.39 | 2.00 | 0.00 | 3.00 |
| Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | 215 | 28 | 11 | 0.00 | 0.00 | 0.00 | 16 | 2.88 | 24 | 391 | 11 | 1.00 | 0.00 | 7.00 |
| Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | 160 | 21 | 8.29 | 0.00 | 0.00 | 0.00 | 15 | 2.27 | 22 | 371 | 8.41 | 2.00 | 0.00 | 3.00 |
| Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | 199 | 28 | 9.77 | 0.00 | 0.00 | 0.00 | 19 | 2.81 | 25 | 356 | 11 | 2.00 | 0.00 | 7.00 |
| Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, raw | 143 | 21 | 6.47 | 0.00 | 0.00 | 0.00 | 15 | 2.33 | 23 | 388 | 8.54 | 2.00 | 0.00 | 3.00 |
| Beef, chuck, clod steak, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised | 189 | 29 | 7.04 | 0.00 | 0.00 | 0.00 | 8.00 | 3.79 | 22 | 287 | 7.87 | 0.00 | 0.00 | 9.00 |
| Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | 220 | 32 | 10 | 0.00 | 0.00 | 0.00 | 14 | 3.29 | 22 | 298 | 10 | 7.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | 128 | 21 | 4.79 | 0.00 | 0.00 | 0.00 | 11 | 2.43 | 25 | 343 | 7.93 | 3.00 | 0.00 | 3.00 |
| Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | 225 | 32 | 11 | 0.00 | 0.00 | 0.00 | 15 | 3.38 | 22 | 303 | 10 | 7.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | 131 | 21 | 5.18 | 0.00 | 0.00 | 0.00 | 11 | 2.50 | 26 | 347 | 8.00 | 3.00 | 0.00 | 3.00 |
| Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | 211 | 32 | 9.34 | 0.00 | 0.00 | 0.00 | 15 | 3.21 | 22 | 288 | 10 | 7.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | 122 | 21 | 4.20 | 0.00 | 0.00 | 0.00 | 11 | 2.25 | 24 | 341 | 7.85 | 3.00 | 0.00 | 3.00 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | 190 | 33 | 6.34 | 0.00 | 0.00 | 0.00 | 15 | 3.42 | 23 | 309 | 11 | 2.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | 123 | 21 | 4.17 | 0.00 | 0.00 | 0.00 | 11 | 2.44 | 25 | 346 | 8.00 | 2.00 | 0.00 | 3.00 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | 197 | 34 | 6.94 | 0.00 | 0.00 | 0.00 | 15 | 3.53 | 23 | 315 | 11 | 1.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | 127 | 21 | 4.60 | 0.00 | 0.00 | 0.00 | 11 | 2.51 | 26 | 349 | 8.06 | 2.00 | 0.00 | 3.00 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | 181 | 33 | 5.44 | 0.00 | 0.00 | 0.00 | 15 | 3.32 | 23 | 298 | 11 | 2.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, raw | 117 | 21 | 3.53 | 0.00 | 0.00 | 0.00 | 11 | 2.26 | 24 | 344 | 7.93 | 2.00 | 0.00 | 3.00 |
| Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | 160 | 26 | 5.52 | 0.00 | 0.00 | 0.00 | 8.00 | 2.93 | 23 | 293 | 7.82 | 0.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled | 161 | 26 | 5.72 | 0.00 | 0.00 | 0.00 | 8.00 | 3.02 | 23 | 293 | 7.83 | 0.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled | 159 | 26 | 5.24 | 0.00 | 0.00 | 0.00 | 7.00 | 2.80 | 23 | 293 | 7.81 | 0.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | 159 | 26 | 5.42 | 0.00 | 0.00 | 0.00 | 8.00 | 2.93 | 23 | 293 | 7.83 | 0.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | 161 | 26 | 5.69 | 0.00 | 0.00 | 0.00 | 8.00 | 3.02 | 23 | 293 | 7.83 | 0.00 | 0.00 | 8.00 |
| Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | 157 | 26 | 5.02 | 0.00 | 0.00 | 0.00 | 7.00 | 2.80 | 23 | 293 | 7.83 | 0.00 | 0.00 | 8.00 |
| Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | 182 | 26 | 7.66 | 0.12 | 0.00 | 0.00 | 5.00 | 2.79 | 26 | 361 | 7.09 | 0.00 | 0.00 | 11 |
| Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, raw | 141 | 21 | 5.88 | 0.00 | 0.00 | 0.00 | 4.00 | 2.31 | 24 | 355 | 5.49 | 0.00 | 0.00 | 7.00 |
| Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | 184 | 26 | 8.11 | 0.00 | 0.00 | 0.00 | 5.00 | 2.57 | 24 | 342 | 6.85 | 0.00 | 0.00 | 11 |
Source: USDA FoodData Central, the SR Legacy and Foundation sets — foods analysed in a laboratory. The two million branded supermarket products in the same database are deliberately excluded, because those figures are manufacturer declarations rather than measurements, and the two are indistinguishable once they are in the same table. No food here is attributed to a plant species: the food name is the identity, and matching a food description to a botanical name proved wrong often enough to be misleading.