Beef, steak, NFS
Common food
Photo: Wikipedia
Beef steak, NFS (not further specified), is a cut of beef cooked to highlight its inherent beefy flavor and juicy, tender texture. Its nutrition is defined by high-quality protein and a significant fat content that provides richness and satiety. It is a zero-carb, zero-fiber food, making it a staple for high-protein, low-carbohydrate diets.
Calorie split: 48% protein · 0% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love steak for its deep, savory umami flavor and the satisfying textural contrast between a seared crust and a juicy interior. Its versatility allows it to be the centerpiece of a simple meal or elevated in fine dining.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content may be a concern for heart health if consumed excessively. To counteract this, choose leaner cuts like sirloin or filet mignon, practice portion control, and balance your meal with fiber-rich vegetables. Additionally, very high-temperature cooking (like charring) can produce potentially harmful compounds; using lower-heat methods or marinating can help mitigate this.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Rich in heme iron, which is highly bioavailable for preventing iron deficiency.
- Provides essential B vitamins like B12 and niacin for energy metabolism.
- Contains zinc, which supports immune function and wound healing.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The unique 'beefy' flavor in steak largely comes from specific compounds like 4-hydroxy-5-methyl-3(2H)-furanone (HDMF), which is formed during cooking from amino acids and sugars.
Full nutrition (USDA data · scales with serving)
| Water | 58.9 g |
| Energy | 229 kcal |
| Protein | 27.0 g |
| Total lipid (fat) | 12.9 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 221 mg |
| Potassium, K | 321 mg |
| Sodium, Na | 369 mg |
| Zinc, Zn | 5.1 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 29.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.26 mg |
| Niacin | 6.7 mg |
| Vitamin B-6 | 0.66 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 77.4 mg |
| Vitamin B-12 | 2.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.36 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 5.8 g |
| MUFA 16:1 | 0.43 g |
| MUFA 18:1 | 5.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.62 g |
| PUFA 18:2 | 0.49 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 83.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
What does 'NFS' mean for steak?
NFS stands for 'Not Further Specified.' It refers to a generic cut of beef steak without specifying the exact部位 (e.g., ribeye, sirloin) or preparation method.
Is steak a good food for building muscle?
Yes, steak is an excellent choice. It provides a high amount of complete protein containing all essential amino acids needed for muscle protein synthesis, along with creatine and iron which support performance and recovery.
How should I store raw steak?
Store raw steak in the coldest part of your refrigerator (usually the bottom shelf) at or below 40°F (4°C) and use it within 3-5 days. For longer storage, freeze it tightly wrapped for up to 6-12 months.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.29 kcal/g · 47% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.