Shoulder pot roast or steak raw (4 oz, 113 g) has 147 calories, 24.2 g protein, 0 g carbohydrate and 5.6 g fat, according to USDA FoodData Central. 100 g has 130 calories. 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 | 147 | 130 | |
| Total fat | 5.6 g | 7% | 4.97 g |
| Saturated fat | 2.3 g | 11% | 2.03 g |
| Trans fat | 0.3 g | 0.26 g | |
| Monounsaturated fat | 2.8 g | 2.5 g | |
| Polyunsaturated fat | 0.4 g | 0.33 g | |
| Cholesterol | 75 mg | 25% | 66 mg |
| Sodium | 81 mg | 4% | 72 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 | 24.2 g | 21.4 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 3.4 mcg | 0% | 3 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.2 mg | 1% | 0.18 mg |
| Vitamin K | 1.7 mcg | 1% | 1.5 mcg |
| Thiamin (B1) | 0.1 mg | 8% | 0.09 mg |
| Riboflavin (B2) | 0.24 mg | 18% | 0.21 mg |
| Niacin (B3) | 5.2 mg | 32% | 4.58 mg |
| Vitamin B6 | 0.65 mg | 38% | 0.58 mg |
| Folate (DFE) | 3.4 mcg | 1% | 3 mcg |
| Vitamin B12 | 3.1 mcg | 129% | 2.73 mcg |
| Choline | 82 mg | 15% | 72.5 mg |
| Minerals | |||
| Calcium | 14 mg | 1% | 12 mg |
| Iron | 3 mg | 16% | 2.62 mg |
| Potassium | 446 mg | 9% | 395 mg |
| Magnesium | 28 mg | 7% | 25 mg |
| Phosphorus | 264 mg | 21% | 234 mg |
| Zinc | 7.7 mg | 70% | 6.78 mg |
| Copper | 0.08 mg | 9% | 0.07 mg |
| Manganese | <0.1 mg | 1% | 0.01 mg |
| Selenium | 27 mcg | 49% | 23.8 mcg |
| Other | |||
| Water | 82 g | 72.6 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 | 147 | 0 g | 24.2 g | 5.6 g | 0 g | 0 g |
| 1 steak | 369 g | 480 | 0 g | 78.9 g | 18.3 g | 0 g | 0 g |
| 1 roast | 1,159 g | 1507 | 0 g | 247.9 g | 57.6 g | 0 g | 0 g |
| 100 g | 100 g | 130 | 0 g | 21.4 g | 5 g | 0 g | 0 g |
Shoulder pot roast or steak raw (4 oz, 113 g) has 147 calories. 100 g has 130 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 150.
Shoulder pot roast or steak raw (4 oz, 113 g) has 3.1 mcg of vitamin B12, 129% of the Daily Value. 100 g has 2.73 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Shoulder pot roast or steak raw (4 oz, 113 g) has 7.7 mg of zinc, 70% of the Daily Value. 100 g has 6.78 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
100 g of shoulder pot roast or steak raw has 130 calories, 21.4 g protein, 0 g carbohydrate, 0 g fiber, 0 g sugars and 4.97 g fat.
About 0% of the calories in shoulder pot roast or steak raw come from carbohydrate, 34% from fat and 66% from protein (Atwater factors of 4, 9 and 4 calories per gram).
The same serving of shoulder pot roast or steak 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 | 6 g | 7 % |
| Saturated / Saturés | 2.3 g + Trans 0.3 g | 13 % |
| Cholesterol / Cholestérol | 75 mg | 25 % |
| Sodium | 80 mg | 4 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 24 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 14 mg | 1 % |
| Iron / Fer | 3 mg | 16 % |
| Potassium | 446 mg | 13 % |
| Per 100g | |
|---|---|
| Energy | 544 kJ / 130 kcal |
| Fat | 5.0 g |
| of which saturates | 2.0 g |
| Carbohydrate | 0.0 g |
| of which sugars | 0.0 g |
| Protein | 21 g |
| Salt | 0.2 g |
| Per 100g | Per 113g | %RI* | |
|---|---|---|---|
| Energy | 544 kJ 130 kcal |
615 kJ 147 kcal |
7.3% |
| Fat | 5.0g | 5.6g | 8% |
| of which saturates | 2.0g | 2.3g | 11% |
| Carbohydrate | 0 gg | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 21g | 24g | 48% |
| Salt | 0.18g | 0.20g | 3.4% |
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Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 173349: "Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, 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 ↗