Beef steak, top loin, grilled
Checked by us One serving: 100 g (about ½ steak) · 264 kcal
Protein, plus niacin and vitamin B12. Rich in 3 more nutrients: see Good for.
A lot per serving: saturated fat. Worth knowing: dioxins and dioxin-like PCBs.
Also worth knowing: red meat (IARC Group 2A). Worth knowing for some people: alpha-gal syndrome.
Good for
How we counted this
What one serving (100 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
26.4 g in one serving: 47% of the 56 g a day men need, 57% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
11.1 mg in one serving: 69% of the 16 mg a day men need, 79% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
1.56 µg in one serving: 65% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
28.5 µg in one serving: 52% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Zinc
Your immune system and healing wounds depend on it.
Learn more
4.75 mg in one serving: 43% of the 11 mg a day men need, 59% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 2 absorption studies of this nutrient are on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A lot
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.55 mg in one serving: 42% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
16 more nutrients below “a lot”
- Some
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
101 mg in one serving: 18% of the 550 mg a day men need, 24% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Some
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.13 mg in one serving: 10% of the 1.3 mg a day men need, 12% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
328 mg in one serving: 10% of the 3,400 mg a day men need, 13% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
1.69 mg in one serving: 21% of the 8 mg a day men need, 9% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 3 absorption studies of this nutrient are on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
149 mg in one serving: 9% of the 1,600 mg a day men need, 14% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.07 mg in one serving: 6% of the 1.2 mg a day men need, 6% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
22 mg in one serving: 6% of the 400 mg a day men need, 7% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.46 mg in one serving: 3% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
8 µg in one serving: 2% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0.3 µg in one serving: 2% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
19 mg in one serving: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
1.6 µg in one serving: 1% of the 120 µg a day men need, 2% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
Watch out
How we counted this
Dioxins and dioxin-like PCBs
Worth knowingAn average adult is already at or past the limit from other food.
Flagged on beef steak, top loin, raw; not recorded on this one, so shown here. See that page
Learn more
Raw meat as bought: CFIA sampled raw meat, so these are grams of raw meat, not cooked weight (cooking drives off water and keeps the fat-soluble congeners). Most congener results were below detection (76-85%), so both the lower and the upper bound are shown. Flagged for women who are or may become pregnant or are breastfeeding, not a cap for the default adult. At the upper bound (non-detects counted at their detection limit), about 405 g of raw beef a week would reach the tolerable weekly intake of 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, eaten alone. One 100 g cooked serving, using the raw-meat level, carries 10.38 pg, 24.7% of the weekly limit; a serving every day is 173% of it and adds 18.3% to 55.0% to the average adult's intake (0.27-0.81 pg/kg body weight/day, EFSA 2026). The bounds differ about fivefold (76.6% of congener results are below detection), so neither is the figure; the lower bound puts a daily serving at 37% of the weekly limit.
How we got this
As rated on beef steak, top loin, raw: Raw meat as bought: CFIA sampled raw meat, so these are grams of raw meat, not cooked weight (cooking drives off water and keeps the fat-soluble congeners). Most congener results were below detection (76-85%), so both the lower and the upper bound are shown. Flagged for women who are or may become pregnant or are breastfeeding, not a cap for the default adult. At the upper bound (non-detects counted at their detection limit), about 405 g of raw beef a week would reach the tolerable weekly intake of 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, eaten alone. One 100 g cooked serving, using the raw-meat level, carries 10.38 pg, 24.7% of the weekly limit; a serving every day is 173% of it and adds 18.3% to 55.0% to the average adult's intake (0.27-0.81 pg/kg body weight/day, EFSA 2026). The bounds differ about fivefold (76.6% of congener results are below detection), so neither is the figure; the lower bound puts a daily serving at 37% of the weekly limit.
cfia-dioxins-2014-2019· grade A
Nickel
Nothing to watchYou’d need about 22 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 31.2 µg
How we got this
A serving a day adds 13–15% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 30% of the limit.
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 2,900 g a day would reach the limit.
Why this rating: Eating it daily comes to 100 g a day, which stays within the 2,200 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. About 2,916 g a day would reach it, eaten alone. One 100 g cooked serving carries 31.21 µg, 3.43% of the limit, and adds 13.1-15.4% to the average adult's intake.
EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi.org · grade A
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.03 µg
How we got this
A serving a day adds 0.2% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 550,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 700 g a week, which stays within the 160,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.18% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Lead
Nothing to watchYou’d need about 91 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 1.1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.39 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: one 100 g cooked serving adds 1.10% to the average adult's lead intake of 35 µg/day (EFSA), far from doubling it. No safe threshold is set for lead (EFSA 2010: benchmark dose lower limit (BMDL01) 0.50 µg/kg body weight/day, based on developmental neurotoxicity). The serving carries 0.386 µg.
For some people
Flagged for people with alpha-gal syndrome: the CDC names beef among the red meats that can trigger a reaction. The wording goes no wider than that source. Beef is not on Health Canada's priority-allergen list, and no Health Canada or PHAC page naming alpha-gal was found.
Measured, not rated: 74.2 mg purines (taken from a similar food)
Learn more
If you have gout: avoiding organ meats such as liver, which are higher in purines, is one of the diet changes that help lower uric acid in the blood and the number of flares, according to the US National Institutes of Health (NIH).
Source: NIAMS (NIH), Gout: diagnosis, treatment, and steps to take
How we got this
Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014 rather than an agency document, so no reference is established. Kaneko 2014 has no top loin row; its beef rib loin measures 74.2 mg purines per 100 g (HPLC, four purine bases), and its beef rows run from 74.2 to 143.5 (topside, heated). No grilled figure was found, so that value stands in. A 100 g serving carries about 74 mg. For scale only, 400 mg would be reached at about 539 g.
Worth knowing
No limit applies, so none is rated.
Sodium and saturated fat
One 100 g serving, as a share of the label’s daily value: sodium 54 mg (2%) · saturated fat 6.6 g (33%)
Learn more
We name one of these whenever a serving gives 20% or more of its daily value on Health Canada’s Table of Daily Values (sodium 2,300 mg, saturated and trans fat together 20 g), the same 20% that reads “a lot” under Good for. The same rule applies to every food. Daily values are what labels count against, not limits. No trans fat figure is held for this food, so its saturated fat is counted alone.
Source: Health Canada, Table of Daily Values (nutrition labelling)
Cholesterol
88 mg in a 100 g serving.
Learn more
Shown, not rated: the current US and Canadian dietary guidelines set no daily limit for cholesterol from food, and put the weight on saturated fat and the overall diet. The Canadian Nutrition Facts table gives it no percent daily value.
Source: Dietary Guidelines for Americans, 2025–2030 · Health Canada, Canada’s Dietary Guidelines, Section 1
Sugar
0 g of sugar in a 100 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
The group says how strong the evidence is, not how big the risk is at a given amount.
Learn more
For red meat, the Heart and Stroke Foundation says cholesterol in food has less effect on blood cholesterol than saturated and trans fat, and advises limiting fatty meats; Canada’s Dietary Guidelines favour lean red meat.
Source: Heart and Stroke Foundation, Managing cholesterol · Health Canada, Canada’s Dietary Guidelines, Section 1
How we got this
Context, not rated. IARC Group 2A, probably carcinogenic to humans: "the classification is based on limited evidence from epidemiological studies showing positive associations between eating red meat and developing colorectal cancer as well as strong mechanistic evidence." The group describes the strength of the evidence, not the size of the risk. IARC's own arithmetic, "if the association ... were proven to be causal", is a 17% higher colorectal cancer risk for every 100 g portion of red meat eaten daily; this is a relative figure from the cohorts, not a dose limit, and is not used to rate the food.
IARC, Q&A on the carcinogenicity of the consumption of red meat and processed meat (2015) · grade A
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Tyramine: 0.34–1.6 mg per kg fresh weight, so about 0.034–0.16 mg in a 100 g serving. (0.34, 0.42, 0.53 and 1.57 mg/kg at days 0, 3, 6 and 10 of chilled storage at 2 C; raw beef leg (4 muscles)) · Triki 2018 · grade B
For scale, EFSA found no reported ill effects at 6 mg of tyramine in a meal for people on the older MAO-inhibitor antidepressants, 50 mg for those on the newer ones and 600 mg for healthy people not taking them, based on limited data. EFSA 2011
Also checked (nothing to act on) · 4
Noted for context, or not measured in this food yet.
Shown as context, not rated: the dataset has no reference value for total arsenic. EFSA rates inorganic arsenic (benchmark dose lower limit (BMDL05) 0.06 µg/kg body weight/day), which this record did not measure, so it is not estimated.
Shown as context, not rated: no agency sets a reference point for heterocyclic amines, and no agency figure for grilled beef was found. IARC says cooking at high temperatures or in direct contact with a flame or hot surface, as in barbecuing or pan-frying, produces more of certain carcinogenic chemicals, but there were not enough data to conclude that the cooking method changes cancer risk. IARC places IQ in Group 2A and PhIP in Group 2B.
Shown as context, not rated: no safe threshold exists for N-nitrosamines, so EFSA uses margin of exposure (NDEA benchmark dose lower limit 10 µg/kg body weight/day). At the 95th percentile the margin is below 10,000 for all age groups, with meat and meat products the main source. Grilling and frying raise levels. No beef-specific level was read.
Not measured in this food yet. Not rated: no agency occurrence figure was found for grilled or charred beef, so the EFSA PAH4 reference (benchmark dose lower limit (BMDL10) 0.34 mg/kg body weight/day) has nothing to be applied to. CFIA's PAH reports (2018-19, 2019-20) cover oils and other foods, not meat.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 100 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More niacin
Chicken breast, roasted19.7 mg in 100 g (this food: 11.1 mg) · but less vitamin B12
Pork chop, pan-fried14.7 mg in 100 g (this food: 11.1 mg) · but less vitamin B12Worth knowing: dioxins and dioxin-like PCBs · this food has it tooNeeds care in handling: see its page
More vitamin B12
Mackerel, cooked19 µg in 100 g (this food: 1.56 µg)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
Sardines, canned in water10.8 µg in 100 g (this food: 1.56 µg)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
Amounts as listed, not adjusted for how much gets in.
For protein: Bacon, pan-fried would lead, in the same 100 g, but is left out (portions too different to compare by weight).
More nutrients per serving, counted together
The other main-dish proteins we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Shrimp, cooked- More omega-3: EPA + DHA (276 mg vs 0 mg)
- More selenium (49.5 µg vs 28.5 µg)
- More vitamin E (2.2 mg vs 0.46 mg)
- Less zinc (1.63 mg vs 4.75 mg)
- Less niacin (7.01 mg vs 11.1 mg)
Sardines, canned in oil- More omega-3: EPA + DHA (982 mg vs 0 mg)
- More vitamin B12 (8.94 µg vs 1.56 µg)
- More selenium (52.7 µg vs 28.5 µg)
- Less zinc (1.31 mg vs 4.75 mg)
- Less vitamin B6 (0.17 mg vs 0.55 mg)
- Mackerel, cooked
- More vitamin B12 (19 µg vs 1.56 µg)
- More omega-3: EPA + DHA (1,203 mg vs 0 mg)
- More selenium (51.6 µg vs 28.5 µg)
- Less zinc (0.94 mg vs 4.75 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Light tuna, canned in water- 90 kcal in 100 g (this food: 264)
- More omega-3: EPA + DHA (222 mg vs 0 mg)
- More selenium (67.8 µg vs 28.5 µg)
- More vitamin B12 (2.57 µg vs 1.56 µg)
- Less zinc (0.66 mg vs 4.75 mg)
- Less vitamin B6 (0.32 mg vs 0.55 mg)
- Shrimp, cooked
- 119 kcal in 100 g (this food: 264)
- More omega-3: EPA + DHA (276 mg vs 0 mg)
- More selenium (49.5 µg vs 28.5 µg)
- More vitamin E (2.2 mg vs 0.46 mg)
- Less zinc (1.63 mg vs 4.75 mg)
- Less niacin (7.01 mg vs 11.1 mg)
Cod, baked- 105 kcal in 100 g (this food: 264)
- More omega-3: EPA + DHA (158 mg vs 0 mg)
- More selenium (37.6 µg vs 28.5 µg)
- Less zinc (0.58 mg vs 4.75 mg)
- Less niacin (6.78 mg vs 11.1 mg)
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried33.9 g protein · 468 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it too
1 food out of the 21 other main-dish proteins we’ve checked and could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Bacon, pan-fried (portions too different to compare by weight).
Left out: Beef liver, pan-fried (Copper: limit it).
Left out: Clams, cooked (Cadmium: limit it).
Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Beef steak, top loin, grilled (lean and fat, 1/8 inch trim)
How the serving was set: 100 g cooked (Health Canada TRA L.6: "Cuts of meat and poultry without sauce ... including marinated, tenderized and injected cuts"; reference amount "125 g raw 100 g cooked"; label size "# piece(s) or unit(s) (100 g)")
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.149 g | 0.15 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Calcium | 19 mg | 19 mg | 7.2 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| 7.6 mg | 7.6 mg | 2.88 mg | second database · not used · 2.5× | Canadian Nutrient File 2026 #6105 | C | |
| Carbohydrate | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Choline | 100.7 mg | 100.7 mg | 38.14 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Energy | 264 kcal | 264 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Fat | 16.78 g | 16.78 g | 6.36 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Cholesterol | 88 mg | 88 mg | 33.33 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Fatty acids, total saturated | 6.608 g | 6.61 g | 2.5 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Folate | 8 µg | 8 µg | 3.03 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Iron | 1.69 mg | 1.69 mg | 0.64 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Magnesium | 22 mg | 22 mg | 8.33 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Niacin (B3, niacin equivalents) | 11.07 mg | 11.07 mg | 4.19 mg | listed used | Canadian Nutrient File 2026 #6105 | C |
| Phosphorus | 204 mg | 204 mg | 77.27 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Potassium | 328 mg | 328 mg | 124.24 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Protein | 26.44 g | 26.44 g | 10.02 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Riboflavin (B2) | 0.127 mg | 0.13 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Selenium | 28.5 µg | 28.5 µg | 10.8 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Sodium | 54 mg | 54 mg | 20.45 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Sugars | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Thiamin (B1) | 0.071 mg | 0.07 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin B12 | 1.56 µg | 1.56 µg | 0.59 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin B6 | 0.553 mg | 0.55 mg | 0.21 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin D | 0.3 µg | 0.3 µg | 0.11 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin E | 0.46 mg | 0.46 mg | 0.17 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin K1 | 1.6 µg | 1.6 µg | 0.61 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Water | 56.48 g | 56.48 g | 21.39 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Zinc | 4.75 mg | 4.75 mg | 1.8 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Copper | 0.079 mg | 0.08 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Ash | 1.03 g | 1.03 g | 0.39 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Energy | 1,106 kj | 1,106 kj | 418.94 kj | listed used | US food database (USDA SR Legacy) #169539 | C |
| Fluoride, F | 22.4 µg | 22.4 µg | 8.48 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #169539 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin D (D2 + D3), International Units | 11 iu | 11 iu | 4.17 iu | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin D3 (cholecalciferol) | 0.3 µg | 0.3 µg | 0.11 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Tocopherol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Folate, food | 8 µg | 8 µg | 3.03 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Folate, DFE | 8 µg | 8 µg | 3.03 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Betaine | 13.2 mg | 13.2 mg | 5 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Tryptophan | 0.174 g | 0.17 g | 0.07 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Threonine | 1.056 g | 1.06 g | 0.4 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Isoleucine | 1.203 g | 1.2 g | 0.46 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Leucine | 2.103 g | 2.1 g | 0.8 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Lysine | 2.234 g | 2.23 g | 0.85 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Methionine | 0.688 g | 0.69 g | 0.26 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Cystine | 0.341 g | 0.34 g | 0.13 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Phenylalanine | 1.044 g | 1.04 g | 0.4 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Tyrosine | 0.842 g | 0.84 g | 0.32 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Valine | 1.312 g | 1.31 g | 0.5 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Arginine | 1.71 g | 1.71 g | 0.65 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Histidine | 0.844 g | 0.84 g | 0.32 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Alanine | 1.607 g | 1.61 g | 0.61 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Aspartic acid | 2.408 g | 2.41 g | 0.91 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Glutamic acid | 3.969 g | 3.97 g | 1.5 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Glycine | 1.61 g | 1.61 g | 0.61 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Proline | 1.26 g | 1.26 g | 0.48 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Serine | 1.041 g | 1.04 g | 0.39 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Hydroxyproline | 0.276 g | 0.28 g | 0.1 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| SFA 10:0 | 0.042 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| SFA 12:0 | 0.038 g | 0.04 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| SFA 14:0 | 0.51 g | 0.51 g | 0.19 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| SFA 16:0 | 3.99 g | 3.99 g | 1.51 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| SFA 18:0 | 2.028 g | 2.03 g | 0.77 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| MUFA 18:1 | 6.337 g | 6.34 g | 2.4 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| PUFA 18:2 | 0.434 g | 0.43 g | 0.16 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| PUFA 18:3 | 0.149 g | 0.15 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| PUFA 20:4 | 0.038 g | 0.04 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| MUFA 16:1 | 0.632 g | 0.63 g | 0.24 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| MUFA 20:1 | 0.024 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Fatty acids, total monounsaturated | 6.993 g | 6.99 g | 2.65 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Fatty acids, total polyunsaturated | 0.621 g | 0.62 g | 0.24 g | listed used | US food database (USDA SR Legacy) #169539 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Manganese | 0.009 mg | 0.01 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Niacin (B3, preformed) | 7.037 mg | 7.04 mg | 2.67 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Pantothenic acid (B5) | 0.521 mg | 0.52 mg | 0.2 mg | listed used | US food database (USDA SR Legacy) #169539 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169539 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Absorption studies
Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.
No study of this food passes the screen yet, so no absorption figure is quoted.
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Gallaher 1988: zinc absorption from 100 g beef, intrinsic 65Zn label (calf labelled in vivo) calf beef; cut not stated · meal containing 100 g intrinsically labelled beef; cut and cooking not stated · load not reported abstract only | Zinc | 26.4 % | not reported | 12 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Gallaher 1988: zinc absorption from 100 g beef, extrinsic 65Zn label beef from a calf labelled in vivo; cut not stated · meal containing 100 g beef; cut and cooking not stated · load not reported abstract only | Zinc | 20.9 % | not reported | 12 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Oberli 2015: true ileal nitrogen digestibility of bovine meat protein cooked at 55°C for 5 min intrinsically 15N-labelled bovine meat; cut not stated · bovine meat cooked at 55°C for 5 min (a mild cook); cut not stated · 120 g of intrinsically 15N-labelled bovine meat as the whole test meal; protein content not stated abstract only | Protein | 94.1 % | not reported | 8 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Oberli 2015: true ileal nitrogen digestibility of bovine meat protein cooked at 90°C for 30 min intrinsically 15N-labelled bovine meat; cut not stated · bovine meat cooked at 90°C for 30 min (high temperature, long duration); cut not stated · 120 g of intrinsically 15N-labelled bovine meat; protein content not stated abstract only | Protein | 90.1 % | not reported | 8 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Cook & Monsen 1976: non-heme iron absorption from a standard meal with beef muscle as the animal protein beef muscle · standard meal of high iron availability containing beef muscle; cut and cooking not stated · load not reported abstract only | Iron | 8.3 % | not reported | 70 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Etcheverry 2006: zinc absorption from a beef meal in children (soy-protein meal 10.1 +/- 4.1%) not stated · meals differing only in protein source (beef or low-phytate soy protein concentrate); beef cut and cooking not stated · load not reported abstract only | Zinc | 13.7 % | not reported | 36 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Etcheverry 2006: non-heme iron absorption from a beef meal in children (soy-protein meal 3.5%) not stated · meal with beef as the protein source; cut and cooking not stated · load not reported abstract only | Iron | 7.6 % | not reported | 26 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Mayer Labba 2022: non-heme iron absorption from a beef-protein meal, normalized to a 40% reference dose (fava bean meal 4.2%) not stated · test meal containing beef protein, matched to a texturized fava bean meal; beef cut and cooking not stated · load not reported abstract only | Iron | 21.7 % | not reported | – | B | Not used: we haven’t confirmed how the food was prepared in this study. |
Hazard rows as the dataset rates them
- Alpha-gal syndrome · Worth knowing · Flagged for people with alpha-gal syndrome: the CDC names beef among the red meats that can trigger a reaction. The wording goes no wider than that source. Beef is not on Health Canada's priority-allergen list, and no Health Canada or PHAC page naming alpha-gal was found. · US CDC, About alpha-gal syndrome · A
- Arsenic, all forms · Context · Shown as context, not rated: the dataset has no reference value for total arsenic. EFSA rates inorganic arsenic (benchmark dose lower limit (BMDL05) 0.06 µg/kg body weight/day), which this record did not measure, so it is not estimated. · Health Canada Total Diet Study, trace elements · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.18% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Dietary cholesterol · Context · Context, no cap: no agency limit for dietary cholesterol is used. 88 mg cholesterol and 6.608 g saturated fat per 100 g (the food's own nutrient listing). · US food database (USDA SR Legacy) · C
- E. coli O157 in undercooked ground meat · Worth knowing · Flagged for undercooking: preparation decides the risk, so no grams limit applies. Health Canada's chart gives steaks and roasts 63°C (145°F) for medium-rare, 71°C (160°F) for medium and 77°C (170°F) for well done; mechanically tenderized beef and veal 63°C (145°F), with the steak turned over at least twice; ground meat 71°C (160°F). Tenderizing can carry bacteria from the surface into the centre of the meat, where they are more likely to survive cooking. CFIA found E. coli O157:H7 in none of 975 retail mechanically tenderized steaks. · CFIA 2018 · A
- Charring compounds · Context · Shown as context, not rated: no agency sets a reference point for heterocyclic amines, and no agency figure for grilled beef was found. IARC says cooking at high temperatures or in direct contact with a flame or hot surface, as in barbecuing or pan-frying, produces more of certain carcinogenic chemicals, but there were not enough data to conclude that the cooking method changes cancer risk. IARC places IQ in Group 2A and PhIP in Group 2B. · IARC 2015 · B
- Lead · Nothing to watch: doesn’t double average intake · No cap: one 100 g cooked serving adds 1.10% to the average adult's lead intake of 35 µg/day (EFSA), far from doubling it. No safe threshold is set for lead (EFSA 2010: benchmark dose lower limit (BMDL01) 0.50 µg/kg body weight/day, based on developmental neurotoxicity). The serving carries 0.386 µg. · Health Canada Total Diet Study, trace elements · A
- N-nitrosamines · Context · Shown as context, not rated: no safe threshold exists for N-nitrosamines, so EFSA uses margin of exposure (NDEA benchmark dose lower limit 10 µg/kg body weight/day). At the 95th percentile the margin is below 10,000 for all age groups, with meat and meat products the main source. Grilling and frying raise levels. No beef-specific level was read. · EFSA 2023 · B
- Nickel · Nothing to watch: under the limit · No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. About 2,916 g a day would reach it, eaten alone. One 100 g cooked serving carries 31.21 µg, 3.43% of the limit, and adds 13.1-15.4% to the average adult's intake. · EFSA 2020 · A
- PAH4 (polycyclic aromatic hydrocarbons) · Not rated yet · Not rated: no agency occurrence figure was found for grilled or charred beef, so the EFSA PAH4 reference (benchmark dose lower limit (BMDL10) 0.34 mg/kg body weight/day) has nothing to be applied to. CFIA's PAH reports (2018-19, 2019-20) cover oils and other foods, not meat. · IARC 2015 · B
- Purines and gout · Not rated yet · Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014 rather than an agency document, so no reference is established. Kaneko 2014 has no top loin row; its beef rib loin measures 74.2 mg purines per 100 g (HPLC, four purine bases), and its beef rows run from 74.2 to 143.5 (topside, heated). No grilled figure was found, so that value stands in. A 100 g serving carries about 74 mg. For scale only, 400 mg would be reached at about 539 g. · Kaneko 2014 · C
- Red meat (IARC Group 2A) · Context · Context, not rated. IARC Group 2A, probably carcinogenic to humans: "the classification is based on limited evidence from epidemiological studies showing positive associations between eating red meat and developing colorectal cancer as well as strong mechanistic evidence." The group describes the strength of the evidence, not the size of the risk. IARC's own arithmetic, "if the association ... were proven to be causal", is a 17% higher colorectal cancer risk for every 100 g portion of red meat eaten daily; this is a relative figure from the cohorts, not a dose limit, and is not used to rate the food. · IARC 2015 · A
- Safe cooking temperature · Worth knowing · Flagged: cook steak to at least 63 °C (145 °F), medium-rare, the lowest doneness on Health Canada's chart. Use a digital thermometer in the thickest part, not touching bone. · Health Canada, safe cooking temperatures · A
Oxalate, phytate and gut-tolerance measurements
- histamine: not detected at day 0; 0.10, 0.21 and 0.50 mg/kg at days 3, 6 and 10 of chilled storage at 2 C; raw beef leg (4 muscles) mg/kg · fresh weight · raw retail beef leg (four muscles) held at 2 C for 10 days; not grilled, not top loin · grade B · Triki 2018
- tyramine: 0.34, 0.42, 0.53 and 1.57 mg/kg at days 0, 3, 6 and 10 of chilled storage at 2 C; raw beef leg (4 muscles) mg/kg · fresh weight · raw retail beef leg (four muscles) held at 2 C for 10 days · grade B · Triki 2018
Sources
- US CDC, About alpha-gal syndrome
cdc-alpha-gal-about· page · US government work (17 USC 105), public domain - CFIA. Bacterial Pathogens in Mechanically Tenderized Beef Steaks, April 1, 2018 to March 31, 2019 (targeted survey final report; page date modified 2020-08-31).
cfia-mtb-steaks-2018-19· full text read · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi:10.2903/j.efsa.2020.6268 · doi.org
efsa-2020-nickel· full text read · CC BY (EFSA Journal) - EFSA CONTAM Panel (2023). Risk assessment of N-nitrosamines in food. EFSA Journal 21(3):e07884. PMC10043641 · doi:10.2903/j.efsa.2023.7884 · PMID 36999063 · doi.org
efsa-2023-nitrosamines· full text read · CC BY (EFSA Journal) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Safe cooking temperatures (published 2024-06-04; page details 2020-05-29)
hc-safe-cooking-temps· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada. Total Diet Study trace elements, open.canada.ca dataset 83934503, English resource 9c988c19-07ae-4aa4-8496-84658b6b0c45; composites pooled as an equal-weight mean per TDS food code, non-detects stored as 0.
hc-tds-trace-elements-open-canada· secondary source · Open Government Licence - Canada - IARC, Q&A on the carcinogenicity of the consumption of red meat and processed meat (2015)
iarc-vol114-qa-2015· full text read · IARC 2015, all rights reserved - Kaneko K, et al. (2014) Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia. Biol Pharm Bull 37(5):709-721 · doi:10.1248/bpb.b13-00967 · PMID 24553148
kaneko-2014-purines· secondary source · J-STAGE open access - Etcheverry P, Hawthorne KM, Liang LK, Abrams SA, et al. Effect of beef and soy proteins on the absorption of non-heme iron and inorganic zinc in children. J Am Coll Nutr 2006;25:34-40 · doi:10.1080/07315724.2006.10719512 · PMID 16522930
pmid:16522930· abstract only · Publisher copyright (journal article) - Oberli M et al. (2015). High true ileal digestibility but not postprandial utilization of nitrogen from bovine meat protein in humans is moderately decreased by high-temperature, long-duration cooking. J Nutr 2015. doi:10.3945/jn.115.216838 · PMID 26290008 · pubmed.ncbi.nlm.nih.gov
pmid:26290008· abstract only · licence not recorded - Gallaher DD, Johnson PE, Hunt JR, Lykken GI, Marchello MJ. Bioavailability in humans of zinc from beef: intrinsic vs extrinsic labels. Am J Clin Nutr 1988;48:350-354. · doi:10.1093/ajcn/48.2.350 · PMID 3407613
pmid:3407613· full text read · publisher copyright; <=30-word quotes only - Mayer Labba IC, Hoppe M, Gramatkovski E, et al. Lower non-heme iron absorption in healthy females from single meals with texturized fava bean protein compared to beef and cod protein meals. Nutrients 2022;14:3162 · doi:10.3390/nu14153162 · PMID 35956338
pmid:35956338· full text read · CC BY 4.0 - Cook JD, Monsen ER (1976) Food iron absorption in human subjects. III. Comparison of the effect of animal proteins on nonheme iron absorption. Am J Clin Nutr 29(8):859-867 · doi:10.1093/ajcn/29.8.859 · PMID 941868
pmid:941868· abstract only · Publisher copyright; abstract cited, nothing redistributed - Triki M, Herrero AM, Jimenez-Colmenero F, Ruiz-Capillas C. Quality assessment of fresh meat from several species based on free amino acid and biogenic amine contents during chilled storage. Foods 2018;7(9):132. · doi:10.3390/foods7090132 · PMID 30149617
triki2018· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.