Beef steak, top loin, raw

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.

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

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. Beef is not on Health Canada's priority-allergen list. · US CDC, About alpha-gal syndrome · A
• Dietary cholesterol · Context · Context, no cap: no agency limit for dietary cholesterol is used. 81 mg cholesterol and 6.251 g saturated fat per 100 g (the food's own nutrient listing). · US food database (USDA SR Legacy) · C
• Dioxins and dioxin-like PCBs · Worth knowing · 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 lower bound (non-detects counted as zero), about 1,888 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 2.23 pg, 5.3% of the weekly limit; a serving every day is 37% of it and adds 3.9% to 11.8% 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 already puts a daily serving at 37% of the weekly limit and the upper bound at 173%. · CFIA dioxins survey (2014–2019) · A
• Dioxins and dioxin-like PCBs · Worth knowing · 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 survey (2014–2019) · A
• 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
• 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). For scale only, 400 mg would be reached at about 539 g. · Kaneko 2014 · C
• 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

Sources

• US CDC, About alpha-gal syndrome
  cdc-alpha-gal-about · page · US government work (17 USC 105), public domain
• CFIA, Food Safety Action Plan Targeted Survey: Dioxins and Dioxin-like Compounds in Selected Foods 2014-2019 (data and 2-page overview PDF; report page inspection.canada.ca)
  cfia-dioxins-2014-2019 · dataset · Open Government Licence – Canada 2.0
• 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)
• 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)
• 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

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.