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Flank Steak and Keto Diet - Is It Keto-Friendly

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on August 24, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan

Is Flank Steak Keto?

Flank steak is a beef steak made from the cow's abdomen muscles. Butchers call this the "lower chest."  It's roughly a foot long, an inch thick, and cooked whole rather than in separate steaks; this cut is also known as jiffy steak, bavette, and London broil in some areas. The way the grain of the meat is positioned can help identify flank steak.

To achieve ketosis, you must limit your net carbs to just 5% of your daily intake, which equates to 25–50 g for a 2000-calorie diet. Additionally, your macronutrient ratio must be strictly followed, with a 20% protein and 75% fat intake (1).

Flank steak is high in protein and low in fat, with no carbohydrates, making it perfect for a Keto diet.

It also contains a lot of iron, zinc, phosphorus, and B vitamins, which are important for the normal functioning of the body, especially during diets.

You can also visit the Flank Steak Nutrition page to see its complete nutritional profile.

How to cook Flank Steak?

Because of its minimal fat content, flank steak does not require trimming. It can be seasoned simply with salt and pepper or your favorite meat rub, but it usually needs more tenderizing to produce the greatest flavor. This can be accomplished manually with a meat tenderizer mallet or chemically with an acidic low-carb marinade, especially for the keto diet.


As flank steak has no net carbs and contains moderate fats, it can be considered a keto-friendly food; just be mindful not to overcook it and oversalt it.


Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: August 24, 2023
Medically reviewed by Astghik Grigoryan
Data provided by should be considered and used as information only. Please consult your physician before beginning any diet.