Beef,  t-bone steak,  meat trimmed to  1/8″, roasted

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.

NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Caloric value281 kCal1684 kCal16.7%5.9%599 g
Proteins25.18 g76 g33.1%11.8%302 g
Fats19.22 g56 g34.3%12.2%291 g
Water55.38 g2273 g2.4%0.9%4104 g
Ash0.99 g~
Vitamin A, RE8 μg900 μg0.9%0.3%11250 g
retinol0.008 mg~
Vitamin B1, thiamine0.058 mg1.5 mg3.9%1.4%2586 g
Vitamin B2, riboflavin0.203 mg1.8 mg11.3%4%887 g
Vitamin B4, choline57.1 mg500 mg11.4%4.1%876 g
Vitamin B6, pyridoxine0.663 mg2 mg33.2%11.8%302 g
Vitamin B9, folate6 μg400 μg1.5%0.5%6667 g
Vitamin B12, cobalamin1.94 μg3 μg64.7%23%155 g
Vitamin D, calciferol0.1 μg10 μg1%0.4%10000 g
Vitamin D3, cholecalciferol0.1 μg~
Vitamin E, alpha-tocopherol, TE0.21 mg15 mg1.4%0.5%7143 g
Vitamin K, phylloquinone1.6 μg120 μg1.3%0.5%7500 g
Vitamin PP, NE5.274 mg20 mg26.4%9.4%379 g
Betaine7.8 mg~
Potassium, K261 mg2500 mg10.4%3.7%958 g
Calcium, Ca18 mg1000 mg1.8%0.6%5556 g
Magnesium, Mg21 mg400 mg5.3%1.9%1905 g
Sodium, Na62 mg1300 mg4.8%1.7%2097 g
Sulfur, S251.8 mg1000 mg25.2%9%397 g
Phosphorus, P215 mg800 mg26.9%9.6%372 g
Trace Elements
Iron, Fe3.32 mg18 mg18.4%6.5%542 g
Manganese, Mn0.003 mg2 mg0.2%0.1%66667 g
Copper, Cu56 μg1000 μg5.6%2%1786 g
Selenium, Se24.9 μg55 μg45.3%16.1%221 g
Zinc, Zn3.86 mg12 mg32.2%11.5%311 g
Essential Amino Acids
Arginine *1.761 g~
valine1.277 g~
Histidine *0.985 g~
Isoleucine1.194 g~
leucine2.23 g~
lysine2.49 g~
methionine0.696 g~
threonine1.209 g~
tryptophan0.282 g~
phenylalanine1.028 g~
Replaceable amino acids
alanine1.584 g~
Aspartic acid2.518 g~
Hydroxyproline0.172 g~
glycine1.246 g~
Glutamic acid4.204 g~
Proline1.162 g~
serine1.067 g~
tyrosine0.965 g~
Cysteine0.264 g~
Cholesterol84 mgmax 300 mg
Fatty acid
Transgender1.228 gmax 1.9 г
monounsaturated trans fats1.112 g~
Saturated fatty acids
Saturated fatty acids7.806 gmax 18.7 г
10: 0 Capric0.013 g~
12: 0 Lauric0.015 g~
14: 0 Myristic0.551 g~
15: 0 Pentadecanoic0.097 g~
16: 0 Palmitic4.266 g~
17: 0 Margarine0.222 g~
18: 0 Stearin2.623 g~
20: 0 Arachinic0.014 g~
24: 0 Lignoceric0.004 g~
Monounsaturated fatty acids8.425 gmin 16.8 г50.1%17.8%
14: 1 Myristoleic0.134 g~
16: 1 Palmitoleic0.641 g~
16: 1 cis0.584 g~
16: 1 trans0.057 g~
17: 1 Heptadecene0.155 g~
18: 1 Olein (omega-9)7.455 g~
18: 1 cis6.4 g~
18: 1 trans1.055 g~
20: 1 Gadoleic (omega-9)0.04 g~
Polyunsaturated fatty acids0.853 gfrom 11.2 to 20.67.6%2.7%
18: 2 Linoleic0.735 g~
18: 2 trans isomer, not determined0.116 g~
18: 2 Omega-6, cis, cis0.527 g~
18: 2 Conjugated Linoleic Acid0.092 g~
18: 3 Linolenic0.032 g~
18: 3 Omega-3, alpha linolenic0.032 g~
20: 2 Eicosadienoic, Omega-6, cis, cis0.006 g~
20: 3 Eicosatriene0.02 g~
20: 3 Omega-60.02 g~
20: 4 Arachidonic0.047 g~
20: 5 Eicosapentaenoic (EPA), Omega-30.002 g~
Omega-3 fatty acids0.046 gfrom 0.9 to 3.75.1%1.8%
22: 5 Docosapentaenoic (DPC), Omega-30.012 g~
Omega-6 fatty acids0.6 gfrom 4.7 to 16.812.8%4.6%
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The energy value is 281 kcal.

  • 3 oz = 85 g (238.9 kCal)
  • piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) = 364 гр (1022.8 кКал)

Varietal beef, t-bone steak, meat with fat removed to 1/8 ″, fried rich in vitamins and minerals such as: vitamin B2 – 11,3%, choline – 11,4%, vitamin B6 – 33,2%, vitamin B12 – 64,7%, vitamin PP – 26,4%, phosphorus – 26,9 %, iron – 18,4%, selenium – 45,3%, zinc – 32,2%

  • Vitamin V2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
  • Mixed is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
  • Vitamin V6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin V12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Hardware is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
  • Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
  • Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt copper absorption and thereby contribute to the development of anemia.
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