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- Beef - chuck, top blade, trimmed (raw)
- Beef - mince 90% lean, trimmed (raw)
- Beef - ribeye, lean and fat, trimmed (raw)
- Beef - top round, lean and fat, trimmed (raw)
- Beef - top sirloin, lean and fat, trimmed (raw)
- Beef - tenderloin, trimmed (raw)
- Lamb - foreshank, lean and fat, trimmed (raw)
- Lamb - leg, sirloin chops, boneless, lean & fat, trimmed (raw)
- Lamb - loin, lean and fat, trimmed (raw)
- Lamb - rib, lean and fat, trimmed (raw)
- Lamb - shoulder blade, lean and fat, trimmed (raw)
- Pork - bacon (raw)
- Pork - leg ham, lean only (raw)
- Pork - sirloin (chops or roast), lean & fat, trimmed (raw)
- Pork - tenderloin, lean and fat, trimmed (raw)
- Veal - top round, lean and fat, trimmed (raw)
Beef - chuck, top blade, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 150 Carbohydrate: 0 Protein: 19.5g Fat: 7.37g | ||
| Vitamin A - 0IU | Calcium - 5mg | |
| Vitamin B1 (Thiamin) - 0.12mg | Iron - 2.25mg | |
| Vitamin B2 (Riboflavin) - 0.19mg | Magnesium - 21mg | |
| Vitamin (B3 Niacin) - 3.42mg | Phosphorus - 184mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 338mg | |
| Vitamin B6 (Pyridoxine) - 0.4mg | Sodium - 61mg | |
| Vitamin B12 (Cobalamin) - 3.19mcg | Zinc - 6.3mg | |
| Folate - 7mcg | Copper - 0.09mg | |
| Vitamin C - 0mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.13mg | Selenium - 10mcg | |
| Vitamin K - 0mcg | ||
Beef - mince 90% lean, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 176 Carbohydrate: 0 Protein: 20g Fat: 10g | ||
| Vitamin A - 0IU | Calcium - 12mg | |
| Vitamin B1 (Thiamin) - 0.04mg | Iron - 2.24mg | |
| Vitamin B2 (Riboflavin) - 0.16mg | Magnesium - 20mg | |
| Vitamin (B3 Niacin) - 5.07mg | Phosphorus - 184mg | |
| Vitamin B5 (Pantothenic Acid) - 0.6mg | Potassium - 321mg | |
| Vitamin B6 (Pyridoxine) - 0.37mg | Sodium - 66mg | |
| Vitamin B12 (Cobalamin) - 2.21mcg | Zinc - 4.79mg | |
| Folate - 6mcg | Copper - 0.07mg | |
| Vitamin C - 0mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 22.4mcg | |
| Vitamin E - 0.32mg | Selenium - 16.6mcg | |
| Vitamin K - 0.8mcg | ||
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Beef - ribeye, lean and fat, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 274 Carbohydrate: 0 Protein: 17.51g Fat: 22.07g | ||
| Vitamin A - 0IU | Calcium - 10mg | |
| Vitamin B1 (Thiamin) - 0.08mg | Iron - 1.87mg | |
| Vitamin B2 (Riboflavin) - 0.13mg | Magnesium - 18mg | |
| Vitamin (B3 Niacin) - 3.23mg | Phosphorus - 168mg | |
| Vitamin B5 (Pantothenic Acid) - 0.29mg | Potassium - 305mg | |
| Vitamin B6 (Pyridoxine) - 0.36mg | Sodium - 56mg | |
| Vitamin B12 (Cobalamin) - 3.11mcg | Zinc - 3.85mg | |
| Folate - 5mcg | Copper - 0.06mg | |
| Vitamin C - 0mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 16.5mcg | |
| Vitamin K - 0mcg | ||
Beef - top round, lean and fat, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 164 Carbohydrate: 0 Protein: 22.18g Fat: 7.68g | ||
| Vitamin A - 0IU | Calcium - 25mg | |
| Vitamin B1 (Thiamin) - 0.09mg | Iron - 1.74mg | |
| Vitamin B2 (Riboflavin) - 0.12mg | Magnesium - 24mg | |
| Vitamin (B3 Niacin) - 6.51mg | Phosphorus - 214mg | |
| Vitamin B5 (Pantothenic Acid) - 0.63mg | Potassium - 357mg | |
| Vitamin B6 (Pyridoxine) - 0.66mg | Sodium - 63mg | |
| Vitamin B12 (Cobalamin) - 1.32mcg | Zinc - 4.1mg | |
| Folate - 12mcg | Copper - 0.1mg | |
| Vitamin C - 0mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.3mg | Selenium - 26.3mcg | |
| Vitamin K - 1.2mcg | ||
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Beef - top sirloin, lean and fat, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 214 Carbohydrate: 0 Protein: 19.92g Fat: 14.28 | ||
| Vitamin A - 0IU | Calcium - 25mg | |
| Vitamin B1 (Thiamin) - 0.05mg | Iron - 1.46mg | |
| Vitamin B2 (Riboflavin) - 0.08mg | Magnesium - 20mg | |
| Vitamin (B3 Niacin) - 6.43mg | Phosphorus - 181mg | |
| Vitamin B5 (Pantothenic Acid) - 0.58mg | Potassium - 309mg | |
| Vitamin B6 (Pyridoxine) - 0.54mg | Sodium - 51mg | |
| Vitamin B12 (Cobalamin) - 1.11mcg | Zinc - 3.57mg | |
| Folate - 11mcg | Copper - 0.07mg | |
| Vitamin C - 0mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.37mg | Selenium - 21.8mcg | |
| Vitamin K - 1.5mcg | ||
Beef - prime tenderloin, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 274 Carbohydrate: 0 Protein: 18.15g Fat: 21.83g | ||
| Vitamin A - 0IU | Calcium - 7mg | |
| Vitamin B1 (Thiamin) - 0.12mg | Iron - 2.35mg | |
| Vitamin B2 (Riboflavin) - 0.21mg | Magnesium - 20mg | |
| Vitamin (B3 Niacin) - 2.99mg | Phosphorus - 181mg | |
| Vitamin B5 (Pantothenic Acid) - 0.3mg | Potassium - 304mg | |
| Vitamin B6 (Pyridoxine) - 0.38mg | Sodium - 49mg | |
| Vitamin B12 (Cobalamin) - 2.6mcg | Zinc - 3.05mg | |
| Folate - 6mcg | Copper - 0.09mg | |
| Vitamin C - 0mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 17.1mcg | |
| Vitamin K - 0mcg | ||
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Lamb - foreshank, lean and fat, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 195 Carbohydrate: 0 Protein: 18.85g Fat: 12.68g | ||
| Vitamin A - 0IU | Calcium - 12mg | |
| Vitamin B1 (Thiamin) - 0.09mg | Iron - 1.38mg | |
| Vitamin B2 (Riboflavin) - 0.22mg | Magnesium - 19mg | |
| Vitamin (B3 Niacin) - 5.27mg | Phosphorus - 158mg | |
| Vitamin B5 (Pantothenic Acid) - 0.62mg | Potassium - 270mg | |
| Vitamin B6 (Pyridoxine) - 0.26mg | Sodium - 96mg | |
| Vitamin B12 (Cobalamin) - 2.48mcg | Zinc - 5.4mg | |
| Folate - 0mcg | Copper - 0.09mg | |
| Vitamin C - 0mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 7.2mcg | |
| Vitamin K - 0mcg | ||
Lamb - leg, sirloin chops, boneless, lean & fat, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 208 Carbohydrate: 0 Protein: 18.33g Fat: 14.38g | ||
| Vitamin A - 0IU | Calcium - 11mg | |
| Vitamin B1 (Thiamin) - 0.14mg | Iron - 1.75mg | |
| Vitamin B2 (Riboflavin) - 0.29mg | Magnesium - 22mg | |
| Vitamin (B3 Niacin) - 5mg | Phosphorus - 192mg | |
| Vitamin B5 (Pantothenic Acid) - 0.49mg | Potassium - 308mg | |
| Vitamin B6 (Pyridoxine) - 0.36mg | Sodium - 59mg | |
| Vitamin B12 (Cobalamin) - 2.72mcg | Zinc - 3.21mg | |
| Folate - 0mcg | Copper - 0.14mg | |
| Vitamin C - 0mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 7.1mcg | |
| Vitamin K - 0mcg | ||
Lamb - loin, lean and fat, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 203 Carbohydrate: 0 Protein: 19.32g Fat: 13.38g | ||
| Vitamin A - 0IU | Calcium - 15mg | |
| Vitamin B1 (Thiamin) - 0.17mg | Iron - 1.66mg | |
| Vitamin B2 (Riboflavin) - 0.29mg | Magnesium - 22mg | |
| Vitamin (B3 Niacin) - 6.65mg | Phosphorus - 185mg | |
| Vitamin B5 (Pantothenic Acid) - 0.62mg | Potassium - 302mg | |
| Vitamin B6 (Pyridoxine) - 0.45mg | Sodium - 70mg | |
| Vitamin B12 (Cobalamin) - 1.76mcg | Zinc - 2.5mg | |
| Folate - 0mcg | Copper - 0.13mg | |
| Vitamin C - 0mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 8.2mcg | |
| Vitamin K - 0mcg | ||
Lamb - rib, lean and fat, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 289 Carbohydrate: 0 Protein: 16.46g Fat: 24.2 | ||
| Vitamin A - 0IU | Calcium - 13mg | |
| Vitamin B1 (Thiamin) - 0.15mg | Iron - 1.34mg | |
| Vitamin B2 (Riboflavin) - 0.23mg | Magnesium - 18mg | |
| Vitamin (B3 Niacin) - 5.1mg | Phosphorus - 156mg | |
| Vitamin B5 (Pantothenic Acid) - 0.5mg | Potassium - 254mg | |
| Vitamin B6 (Pyridoxine) - 0.35mg | Sodium - 68mg | |
| Vitamin B12 (Cobalamin) - 1.62mcg | Zinc - 2.51mg | |
| Folate - 0mcg | Copper - 0.12mg | |
| Vitamin C - 0mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 6.9mcg | |
| Vitamin K - 0mcg | ||
Lamb - shoulder blade, lean and fat, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 262 Carbohydrate: 0 Protein: 16.48g Fat: 21.28g | ||
| Vitamin A - 0IU | Calcium - 19mg | |
| Vitamin B1 (Thiamin) - 0.11mg | Iron - 1.21mg | |
| Vitamin B2 (Riboflavin) - 0.21mg | Magnesium - 17mg | |
| Vitamin (B3 Niacin) - 4mg | Phosphorus - 150mg | |
| Vitamin B5 (Pantothenic Acid) - 0.68mg | Potassium - 260mg | |
| Vitamin B6 (Pyridoxine) - 0.26mg | Sodium - 78mg | |
| Vitamin B12 (Cobalamin) - 261mcg | Zinc - 4.37mg | |
| Folate - 0mcg | Copper - 0.11mg | |
| Vitamin C - 0mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 6.9mcg | |
| Vitamin K - 0mcg | ||
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 458 Carbohydrate: 0.66g Protein: 11.6g Fat: 45.04g | ||
| Vitamin A - 37IU | Calcium - 6mg | |
| Vitamin B1 (Thiamin) - 0.28mg | Iron - 0.48mg | |
| Vitamin B2 (Riboflavin) - 0.11mg | Magnesium - 12mg | |
| Vitamin (B3 Niacin) - 3.83mg | Phosphorus - 188mg | |
| Vitamin B5 (Pantothenic Acid) - 0.52mg | Potassium - 208mg | |
| Vitamin B6 (Pyridoxine) - 0.21mg | Sodium - 833mg | |
| Vitamin B12 (Cobalamin) - 0.69mcg | Zinc - 1.17mg | |
| Folate - 2mcg | Copper - 0.07mg | |
| Vitamin C - 0mg | Manganese - 0.02mg | |
| Vitamin D - 0IU | Fluoride - 0.04mcg | |
| Vitamin E - 0.27mg | Selenium - 20.2mcg | |
| Vitamin K - 0mcg | ||
Pork - leg ham, lean only (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 136 Carbohydrate: 0 Protein: 20.48g Fat: 5.41g | ||
| Vitamin A - 6IU | Calcium - 6mg | |
| Vitamin B1 (Thiamin) - 0.88mg | Iron - 1.01mg | |
| Vitamin B2 (Riboflavin) - 0.23mg | Magnesium - 29mg | |
| Vitamin (B3 Niacin) - 5.34mg | Phosphorus - 229mg | |
| Vitamin B5 (Pantothenic Acid) - 0.81mg | Potassium - 369mg | |
| Vitamin B6 (Pyridoxine) - 0.5mg | Sodium - 55mg | |
| Vitamin B12 (Cobalamin) - 0.71mcg | Zinc - 2.27mg | |
| Folate - 6mcg | Copper - 0.08mg | |
| Vitamin C - 0.9mg | Manganese - 0.03mg | |
| Vitamin D - IU | Fluoride - 0mcg | |
| Vitamin E - 0.17mg | Selenium - 35.4mcg | |
| Vitamin K - 0mcg | ||
Pork - sirloin, chops or roast, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 205 Carbohydrate: 0 Protein: 19.19g Fat: 13.63g | ||
| Vitamin A - 6IU | Calcium - 17mg | |
| Vitamin B1 (Thiamin) - 0.98mg | Iron - 0.9mg | |
| Vitamin B2 (Riboflavin) - 0.27mg | Magnesium - 22mg | |
| Vitamin (B3 Niacin) - 4.08mg | Phosphorus - 196mg | |
| Vitamin B5 (Pantothenic Acid) - 0.76mg | Potassium - 320mg | |
| Vitamin B6 (Pyridoxine) - 0.56mg | Sodium - 54mg | |
| Vitamin B12 (Cobalamin) - 0.64mcg | Zinc - 1.86mg | |
| Folate - 5mcg | Copper - 0.04mg | |
| Vitamin C - 0.8mg | Manganese - 0.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 30mcg | |
| Vitamin K - 0mcg | ||
Pork - tenderloin, lean and fat, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 136 Carbohydrate: 0 Protein: 20.54g Fat: 5.41g | ||
| Vitamin A - 6IU | Calcium - 5mg | |
| Vitamin B1 (Thiamin) - 0.95mg | Iron - 1.2mg | |
| Vitamin B2 (Riboflavin) - 0.28mg | Magnesium - 25mg | |
| Vitamin (B3 Niacin) - 4.35mg | Phosphorus - 222mg | |
| Vitamin B5 (Pantothenic Acid) - 0.88mg | Potassium - 359mg | |
| Vitamin B6 (Pyridoxine) - 0.51mg | Sodium - 49mg | |
| Vitamin B12 (Cobalamin) - 0.79mcg | Zinc - 1.99mg | |
| Folate - 5mcg | Copper - 0.05mg | |
| Vitamin C - 0.9mg | Manganese - 0.02mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 32.4mcg | |
| Vitamin K - 0mcg | ||
Veal - top round, lean and fat, trimmed (raw)
| Amount - 100g Glycemic Index - 0 | ||
|---|---|---|
| Calories: 117 Carbohydrate: 0 Protein: 20.98g Fat: 3.08g | ||
| Vitamin A - 0IU | Calcium - 5mg | |
| Vitamin B1 (Thiamin) - 0.08mg | Iron - 0.79mg | |
| Vitamin B2 (Riboflavin) - 0.27mg | Magnesium - 26mg | |
| Vitamin (B3 Niacin) - 9.42mg | Phosphorus - 220mg | |
| Vitamin B5 (Pantothenic Acid) - 1.07mg | Potassium - 367mg | |
| Vitamin B6 (Pyridoxine) - 0.46mg | Sodium - 63mg | |
| Vitamin B12 (Cobalamin) - 1.04mcg | Zinc - 2.3mg | |
| Folate - 14mcg | Copper - 0.11mg | |
| Vitamin C - 0mg | Manganese - 0.03mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.3mg | Selenium - 9mcg | |
| Vitamin K - 3.9mcg | ||
Last reviewed: 2 January 2007 || Last updated: 2 January 2007
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references
- USDA National Nutrient Database - provides nutrient values for foods (accessed 5 January 2005)
NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
