Flank Steak Nutrition & Calories - Complete data of all nutrients
Introduction
Today, we will discover the nutritional profile of one famous steak type: flank steak. Flank steak is made from the cow's abdominal muscles, and because of that, It's one of the healthiest beef cuts.
Table of contents
What Is a Flank Steak?
Flank is the leanest beef cut. It's a versatile beef cut that can be grilled, roasted, or broiled. Because flank is so lean, it can become dry and tough if cooked too long or sliced too thickly.
Nutrition
This section of the article will discuss the nutrition of flank steak (Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled). Steak is red meat with many health benefits and consumption restrictions.
Calories
100g of flank steak provides 192 calories, and one average serving size (85g) of flank steak provides 163 calories accordingly. Compared to other steak types, the calories are low due to flank steak's leanness.
Vitamins
Flank steak has a moderate amount of vitamins. It contains Vitamin B6, Vitamin B2, Vitamin B5, Vitamin B12, and Vitamin B3. Flank steak falls in the range of the top 18% of foods as a source of Vitamin B3.
One serving of flank steak can cover 45% of your daily Vitamin B3 need.
It also has a tiny amount of Vitamin B1, Vitamin E, folate, and Vitamin K.
Flank steak lacks Vitamin A, Vitamin D, and Vitamin C.
Vitamin coverage chart
Minerals
Flank steak has a high amount of zinc, phosphorus, potassium, calcium, selenium, and iron. It falls in the range of the top 19 % of foods as a source of zinc. One serving of flank steak can cover 50% of your daily iron need.
Flank steak also provides a tiny amount of magnesium, choline, copper, manganese, sodium, and calcium.
Mineral coverage chart
Carbohydrates
Flank steak contains no carbs.
Protein
Protein is in charge of nutrient processing, assisting us in moving parts of our bodies correctly, providing immune protection, etc.
Flank steak is rich in protein. It provides 23.51g of protein per serving size and 27.66 g per 100g accordingly.
Flank steak falls in the range of the top 8% of foods as a source of protein.
It is relatively high in tryptophan, threonine, isoleucine, phenylalanine, valine, histidine, lysine, and methionine.
Protein quality breakdown
Fats
Flank steak is considered a low-fat red meat type, which is also low in saturated fat compared to other steak types.
Flank steak has 8.23g of fats per 100g. Of these fats, 3.4g is saturated, 3.3g is monounsaturated, and 0.32g is polyunsaturated.
Flank steak contains no trans fats.
Fat type information
Cholesterol
Flank steak contains a high level of cholesterol. It falls in the range of the top 22% of foods as a source of cholesterol. So, if you have high cholesterol levels, limit your flank steak intake.
Glycemic Index
Based on the deficient level of carbohydrates, flank steak can be considered a 0 glycemic index. You can also visit the Glycemic index chart page for glycemic index values of 350+ pages.
Acidity
Flank steak has a PRAL value of 13.3, making it an acid-producing food.
Comparison of similar foods
We compared flank steak to other foods in our database and highlighted which one contains more macronutrients.
Compared with chuck steak, flank steak is lower in saturated fats, cholesterol, sodium, and calories.
When it comes to beefsteak, flank steak provides more calcium, Vitamin E, and protein.
Important nutritional characteristics for Flank steak
|
Glycemic index ⓘ
Source: The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Insulin index ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for topside lean beef steak | 51 |
| Calories ⓘ Calories for selected serving | 192 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 3 oz (85 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 13.3 (acidic) |
| Oxalates ⓘ Animal products do not contain oxalate. | 0 mg |
Flank steak calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 192 | |
| Calories in 3 oz | 163 | 85 g |
Flank steak Glycemic index (GI)
Mineral chart - relative view
Vitamin chart - relative view
Macronutrients chart
All nutrients for Flank steak per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 192kcal | 10% | 50% |
4.1 times more than Orange
|
| Protein | 28g | 66% | 8% |
9.8 times more than Broccoli
|
| Fats | 8.2g | 13% | 39% |
4 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 0g | N/A | 75% |
N/A
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Cholesterol | 79mg | 26% | 22% |
4.7 times less than Egg
|
| Magnesium | 23mg | 5% | 50% |
6.1 times less than Almonds
|
| Calcium | 20mg | 2% | 54% |
6.3 times less than Milk
|
| Potassium | 339mg | 10% | 28% |
2.3 times more than Cucumber
|
| Iron | 1.7mg | 22% | 43% |
1.5 times less than Beef broiled
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.08mg | 9% | 61% |
1.7 times less than Shiitake
|
| Zinc | 4.9mg | 45% | 19% |
1.3 times less than Beef broiled
|
| Phosphorus | 210mg | 30% | 34% |
1.2 times more than Chicken meat
|
| Sodium | 56mg | 2% | 68% |
8.8 times less than White Bread
|
| Vitamin A | 0µg | 0% | 100% | |
| Vitamin E | 0.38mg | 3% | 63% |
3.8 times less than Kiwi
|
| Manganese | 0.01mg | 0% | 93% | |
| Selenium | 29µg | 53% | 33% | |
| Vitamin B1 | 0.08mg | 6% | 58% |
3.5 times less than Pea raw
|
| Vitamin B2 | 0.13mg | 10% | 61% |
Equal to Avocado
|
| Vitamin B3 | 7.4mg | 46% | 18% |
1.3 times less than Turkey meat
|
| Vitamin B5 | 0.55mg | 11% | 55% |
2.1 times less than Sunflower seeds
|
| Vitamin B6 | 0.58mg | 45% | 21% |
4.9 times more than Oat
|
| Vitamin B12 | 1.6µg | 68% | 35% |
2.3 times more than Pork
|
| Vitamin K | 1.4µg | 1% | 74% |
72.6 times less than Broccoli
|
| Folate | 9µg | 2% | 65% |
6.8 times less than Brussels sprouts
|
| Choline | 105mg | 19% | 49% | |
| Saturated Fat | 3.4g | 17% | 34% |
1.7 times less than Beef broiled
|
| Monounsaturated Fat | 3.3g | N/A | 41% |
3 times less than Avocado
|
| Polyunsaturated fat | 0.32g | N/A | 70% |
146.5 times less than Walnut
|
| Tryptophan | 0.18mg | 0% | 68% |
1.7 times less than Chicken meat
|
| Threonine | 1.1mg | 0% | 52% |
1.5 times more than Beef broiled
|
| Isoleucine | 1.3mg | 0% | 49% |
1.4 times more than Salmon raw
|
| Leucine | 2.2mg | 0% | 49% |
1.1 times less than Tuna Bluefin
|
| Lysine | 2.3mg | 0% | 50% |
5.2 times more than Tofu
|
| Methionine | 0.72mg | 0% | 50% |
7.5 times more than Quinoa
|
| Phenylalanine | 1.1mg | 0% | 50% |
1.6 times more than Egg
|
| Valine | 1.4mg | 0% | 49% |
1.5 times less than Soybean raw
|
| Histidine | 0.88mg | 0% | 50% |
1.2 times more than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
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NUTRITION FACTS LABEL
Serving Size ______________
Health checks
Flank steak nutrition infographic
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.