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Flank Steak Nutrition & Calories - Complete data of all nutrients

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 03, 2022
Education: Nutrition & Microbiology at YSU
Flank steak

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.

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

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.38 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.075 mg of 1 mg 6%
Vitamin B2: 0.133 mg of 1 mg 10%
Vitamin B3: 7.363 mg of 16 mg 46%
Vitamin B5: 0.545 mg of 5 mg 11%
Vitamin B6: 0.579 mg of 1 mg 45%
Folate: 9 µg of 400 µg 2%
Vitamin B12: 1.63 µg of 2 µg 68%
Vitamin K: 1.4 µg of 120 µg 1%

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

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 66% 17% 90% 30% 8% 134% 28% 2% 161% 58%
Calcium: 20 mg of 1,000 mg 2%
Iron: 1.74 mg of 8 mg 22%
Magnesium: 23 mg of 420 mg 5%
Phosphorus: 210 mg of 700 mg 30%
Potassium: 339 mg of 3,400 mg 10%
Sodium: 56 mg of 2,300 mg 2%
Zinc: 4.9 mg of 11 mg 45%
Copper: 0.082 mg of 1 mg 9%
Manganese: 0.009 mg of 2 mg 0%
Selenium: 29.4 µg of 55 µg 53%
Choline: 105.4 mg of 550 mg 19%

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

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 195% 316% 270% 242% 334% 206% 188% 227% 379%
Tryptophan: 182 mg of 280 mg 65%
Threonine: 1105 mg of 1,050 mg 105%
Isoleucine: 1259 mg of 1,400 mg 90%
Leucine: 2201 mg of 2,730 mg 81%
Lysine: 2338 mg of 2,100 mg 111%
Methionine: 720 mg of 1,050 mg 69%
Phenylalanine: 1093 mg of 1,750 mg 62%
Valine: 1372 mg of 1,820 mg 75%
Histidine: 883 mg of 700 mg 126%

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

3.395% 3.317% 0.322%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g

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.

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 03, 2022

Important nutritional characteristics for Flank steak

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 ⓘ II for topside lean beef steak https://academic.oup.com/ajcn/article/66/5/1264/4655967
51
Calories
192
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
0 grams
Serving Size ⓘ Serving sizes are 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)
92% Protein
82% Vitamin B3
81% Zinc
79% Vitamin B6
78% Cholesterol
Explanation: The given food contains more Protein than 92% of foods. Note that this food itself is richer in Protein than it is in any other nutrient. Similarly, it is relatively rich in Vitamin B3, Zinc, Vitamin B6, and Cholesterol.

Flank steak Glycemic index (GI)

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

Mineral chart - relative view

Zinc
4.9 mg
TOP 19%
Potassium
339 mg
TOP 28%
Selenium
29.4 µg
TOP 33%
Phosphorus
210 mg
TOP 34%
Iron
1.74 mg
TOP 43%
Choline
105.4 mg
TOP 49%
Magnesium
23 mg
TOP 50%
Calcium
20 mg
TOP 54%
Copper
0.082 mg
TOP 61%
Sodium
56 mg
TOP 68%
Manganese
0.009 mg
TOP 93%

Vitamin chart - relative view

Vitamin B3
7.363 mg
TOP 18%
Vitamin B6
0.579 mg
TOP 21%
Vitamin B12
1.63 µg
TOP 35%
Vitamin B5
0.545 mg
TOP 55%
Vitamin B1
0.075 mg
TOP 58%
Vitamin B2
0.133 mg
TOP 61%
Vitamin E
0.38 mg
TOP 63%
Folate
9 µg
TOP 65%
Vitamin K
1.4 µg
TOP 74%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

28% 9% 65%
Protein:
Daily Value: 55%
27.66 g of 50 g
55%
Fats:
Daily Value: 13%
8.23 g of 65 g
13%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
64.17 g of 2,000 g
3%
Other:
-0.06 g

All nutrients for Flank steak per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 75% 0g N/A Chocolate
Protein 66% 8% 27.66g 9.8 times more than Broccoli Broccoli
Fats 13% 39% 8.23g 4 times less than Cheese Cheese
Carbs 0% 100% 0g N/A Rice
Calories 10% 50% 192kcal 4.1 times more than Orange Orange
Sugar N/A 100% 0g N/A Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 2% 54% 20mg 6.3 times less than Milk Milk
Iron 22% 43% 1.74mg 1.5 times less than Beef Beef
Magnesium 5% 50% 23mg 6.1 times less than Almond Almond
Phosphorus 30% 34% 210mg 1.2 times more than Chicken meat Chicken meat
Potassium 10% 28% 339mg 2.3 times more than Cucumber Cucumber
Sodium 2% 68% 56mg 8.8 times less than White Bread White Bread
Zinc 45% 19% 4.9mg 1.3 times less than Beef Beef
Copper 9% 61% 0.08mg 1.7 times less than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 3% 63% 0.38mg 3.8 times less than Kiwifruit Kiwifruit
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 6% 58% 0.08mg 3.5 times less than Pea Pea
Vitamin B2 10% 61% 0.13mg Equal to Avocado Avocado
Vitamin B3 46% 18% 7.36mg 1.3 times less than Turkey meat Turkey meat
Vitamin B5 11% 55% 0.55mg 2.1 times less than Sunflower seed Sunflower seed
Vitamin B6 45% 21% 0.58mg 4.9 times more than Oat Oat
Folate 2% 65% 9µg 6.8 times less than Brussels sprout Brussels sprout
Vitamin B12 68% 35% 1.63µg 2.3 times more than Pork Pork
Vitamin K 1% 74% 1.4µg 72.6 times less than Broccoli Broccoli
Tryptophan 0% 68% 0.18mg 1.7 times less than Chicken meat Chicken meat
Threonine 0% 52% 1.11mg 1.5 times more than Beef Beef
Isoleucine 0% 49% 1.26mg 1.4 times more than Salmon Salmon
Leucine 0% 49% 2.2mg 1.1 times less than Tuna Tuna
Lysine 0% 50% 2.34mg 5.2 times more than Tofu Tofu
Methionine 0% 50% 0.72mg 7.5 times more than Quinoa Quinoa
Phenylalanine 0% 50% 1.09mg 1.6 times more than Egg Egg
Valine 0% 49% 1.37mg 1.5 times less than Soybean Soybean
Histidine 0% 50% 0.88mg 1.2 times more than Turkey meat Turkey meat
Cholesterol 26% 22% 79mg 4.7 times less than Egg Egg
Saturated Fat 17% 34% 3.4g 1.7 times less than Beef Beef
Monounsaturated Fat N/A 41% 3.32g 3 times less than Avocado Avocado
Polyunsaturated fat N/A 70% 0.32g 146.5 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 192
% Daily Value*
12%
Total Fat 8g
14%
Saturated Fat 3g
Trans Fat g
26%
Cholesterol 79mg
2%
Sodium 56mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 28g
Vitamin D 0mcg 0%

Calcium 20mg 2%

Iron 2mg 25%

Potassium 339mg 10%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Flank steak nutrition infographic

Flank steak nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.