⏱ 11 min totalLemon Garlic Steak (Chuck Blade)
Per 1 serving · 135 g · 7 ingredients
of a 2,000 cal day
- Protein22g26% of calories
- Carbs1.5g2% of calories
- Fat27g72% of calories
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Lemon Garlic Steak (Chuck Blade) (135 g) has 338 calories, with 22 g of protein, 1.5 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (72% of calories). It is high in protein (44% DV), niacin (31% DV) and Vitamin B6 (41% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 28%, 53% and 37% of the daily value.
High in
20%+ of the daily value
- Protein44%
- Niacin31%
- Vitamin B641%
- Vitamin B1278%
- Iron25%
- Phosphorus29%
Good source of
10–19% of the daily value
- Riboflavin (B2)12%
- Pantothenic acid13%
- Choline17%
- Copper11%
Watch
20%+ of the daily value
- Sodium28%
- Saturated fat53%
- Cholesterol37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Beef chuck arm pot roast- 🥄¼ tsp Salt
⅛ tsp Black pepper
¼ tbsp Butter
¼ tbsp Olive oil
¼ lemon yields Lemon juice
½ cloves, minced Garlic
Directions
- 1
Pat steaks dry and sprinkle both sides with salt, pepper, minced garlic and a squeeze of lemon.
- 2
Heat butter and olive oil in a large skillet over high heat until hot but not smoking, Add steaks then saute 2-3 minutes per side for medium.
- 3
Squeeze more lemon juice over top before removing from heat. Transfer steaks to a plate and serve.
Vitamins & minerals
Amounts for 1 serving (135 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 24 μg | 3% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 14 μg | 3% |
| Vitamin B12 | 2 μg | 78% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 93 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 25 mg | 3% |
| Iron | 2 mg | 25% |
| Potassium | 351 mg | 7% |
| Magnesium | 23 mg | 6% |
| Phosphorus | 202 mg | 29% |
| Zinc | 5 mg | 47% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.1 mg | 3% |
| Selenium | 23 μg | 42% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 7 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.2 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 24 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 338 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Lemon Garlic Steak (Chuck Blade)?
One serving of Lemon Garlic Steak (Chuck Blade) (1 serving) has 338 calories, which works out to 249 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Lemon Garlic Steak (Chuck Blade) high in protein?
It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lemon Garlic Steak (Chuck Blade) keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Lemon Garlic Steak (Chuck Blade)?
653 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemon Garlic Steak (Chuck Blade)?
0.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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