Choice Flat Iron Steak Lean Raw nutrition facts from USDA FoodData Central: 162 calories in 4 oz, with 23 g protein, 0 g carbohydrate and 7.8 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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4 oz (113 g)
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| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 162 | 143 | |
| Total fat | 7.8 g | 10% | 6.88 g |
| Saturated fat | 3.3 g | 16% | 2.9 g |
| Trans fat | 0.3 g | 0.26 g | |
| Monounsaturated fat | 4 g | 3.57 g | |
| Polyunsaturated fat | 0.4 g | 0.37 g | |
| Cholesterol | 77 mg | 26% | 68 mg |
| Sodium | 93 mg | 4% | 82 mg |
| Total carbohydrate | 0 g | 0% | 0 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 23 g | 20.4 g | |
| Vitamins | |||
| Vitamin D | 0.11 mcg | 1% | 0.1 mcg |
| Vitamin A | 2.3 mcg | 0% | 2 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.19 mg | 1% | 0.17 mg |
| Vitamin K | 1.7 mcg | 1% | 1.5 mcg |
| Thiamin (B1) | 0.09 mg | 8% | 0.08 mg |
| Riboflavin (B2) | 0.28 mg | 22% | 0.25 mg |
| Niacin (B3) | 4.3 mg | 27% | 3.83 mg |
| Vitamin B6 | 0.47 mg | 28% | 0.42 mg |
| Folate (DFE) | 3.4 mcg | 1% | 3 mcg |
| Vitamin B12 | 4.9 mcg | 205% | 4.35 mcg |
| Choline | 81 mg | 15% | 71.4 mg |
| Minerals | |||
| Calcium | 14 mg | 1% | 12 mg |
| Iron | 2.8 mg | 16% | 2.52 mg |
| Potassium | 384 mg | 8% | 340 mg |
| Magnesium | 21 mg | 5% | 19 mg |
| Phosphorus | 228 mg | 18% | 202 mg |
| Zinc | 8.6 mg | 79% | 7.65 mg |
| Copper | 0.11 mg | 12% | 0.1 mg |
| Manganese | <0.1 mg | 0% | 0.01 mg |
| Selenium | 25 mcg | 46% | 22.5 mcg |
| Other | |||
| Water | 81.1 g | 71.8 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 4 oz | 113 g | 162 | 0 g | 23 g | 7.8 g | 0 g | 0 g |
| 1 steak | 1,432 g | 2048 | 0 g | 291.4 g | 98.5 g | 0 g | 0 g |
| 100 g | 100 g | 143 | 0 g | 20.4 g | 6.9 g | 0 g | 0 g |
Choice flat iron steak lean raw (4 oz, 113 g) has 162 calories. 100 g has 143 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
Choice flat iron steak lean raw (4 oz, 113 g) has 4.9 mcg of vitamin B12, 205% of the Daily Value. 100 g has 4.35 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Choice flat iron steak lean raw (4 oz, 113 g) has 8.6 mg of zinc, 79% of the Daily Value. 100 g has 7.65 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
100 g of choice flat iron steak lean raw has 143 calories, 20.4 g protein, 0 g carbohydrate, 0 g fiber, 0 g sugars and 6.88 g fat.
About 0% of the calories in choice flat iron steak lean raw come from carbohydrate, 43% from fat and 57% from protein (Atwater factors of 4, 9 and 4 calories per gram).
The same serving of choice flat iron steak lean raw, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
| Fat / Lipides | 8 g | 10 % |
| Saturated / Saturés | 3.3 g + Trans 0.3 g | 18 % |
| Cholesterol / Cholestérol | 77 mg | 26 % |
| Sodium | 95 mg | 4 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 23 g | |
| Vitamin D / Vitamine D | 0 mcg | 1 % |
| Calcium | 14 mg | 1 % |
| Iron / Fer | 3 mg | 16 % |
| Potassium | 384 mg | 11 % |
| Per 100g | |
|---|---|
| Energy | 598 kJ / 143 kcal |
| Fat | 6.9 g |
| of which saturates | 2.9 g |
| Carbohydrate | 0.0 g |
| of which sugars | 0.0 g |
| Protein | 20 g |
| Salt | 0.2 g |
| Per 100g | Per 113g | %RI* | |
|---|---|---|---|
| Energy | 598 kJ 143 kcal |
676 kJ 162 kcal |
8.1% |
| Fat | 6.9g | 7.8g | 11% |
| of which saturates | 2.9g | 3.3g | 16% |
| Carbohydrate | 0 gg | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 20g | 23g | 46% |
| Salt | 0.21g | 0.23g | 3.9% |
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Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169478: "Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗