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Flank steak nutrition, glycemic index, calories and serving size

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

Flank steak nutrition infographic

Flank steak nutrition infographic
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Important nutritional characteristics for Flank steak

Flank steak
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
0 (low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
13.3 (acidic )
Calories
192
92% Protein
82% Vitamin B3
81% Zinc
79% Vitamin B6
78% Cholesterol
Explanation: This food contains more Protein than 92% of foods. More importantly, although there are several foods (8%) which contain more Protein, this food itself is rich in Protein more 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)

0
Similar food data
0 Beef tenderloin Beef tenderloin
0 Brisket Brisket
70 Pastrami Pastrami

Check out similar food or compare with current

Macronutrients chart

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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 192
% Daily Value*
12%
Total Fat 8g
15%
Saturated Fat 3g
Trans Fat g
26%
Cholesterol 79mg
2%
Sodium 56mg
0%
TotalCarbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars 0g
Includes ? g Added Sugars
Protein 28g
Vitamin D 0mcg 0%

Calcium 20mg 2%

Iron 2mg 11%

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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 20 mg of 1,000 mg 2%
Iron: 1.74 mg of 18 mg 10%
Magnesium: 23 mg of 400 mg 6%
Phosphorus: 210 mg of 1,000 mg 21%
Potassium: 339 mg of 3,500 mg 10%
Sodium: 56 mg of 2,400 mg 2%
Zinc: 4.9 mg of 15 mg 33%
Copper: 0.082 mg of 2 mg 4%
Manganese: 0.009 mg of 2 mg 0%
Selenium: 29.4 µg of 70 µg 42%
Choline: 105.4 mg of 550 mg 19%

Mineral chart - relative view

Zinc
4.9 mg
TOP 19%
Potassium
339 mg
TOP 28%
Selenium
29.4 mg
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 coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.38 mg of 20 mg 2%
Vitamin D: µg of 10 µg 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.075 mg of 2 mg 5%
Vitamin B2: 0.133 mg of 2 mg 8%
Vitamin B3: 7.363 mg of 20 mg 37%
Vitamin B5: 0.545 mg of 10 mg 5%
Vitamin B6: 0.579 mg of 2 mg 29%
Folate, total: 9 µg of 400 µg 2%
Vitamin B12: 1.63 µg of 6 µg 27%
Vitamin K: 1.4 µg of 80 µg 2%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B3
7.363 µg
TOP 18%
Vitamin B6
0.579 µg
TOP 21%
Vitamin B12
1.63 µg
TOP 35%
Vitamin B5
0.545 µg
TOP 55%
Vitamin B1
0.075 µg
TOP 58%
Vitamin B2
0.133 µg
TOP 61%
Vitamin E
0.38 µg
TOP 63%
Folate, total
9 µg
TOP 65%
Vitamin K
1.4 µg
TOP 74%
Vitamin C
0 µg
TOP 100%
Vitamin A
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

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%

Fat type information

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

All nutrients for Flank steak per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 66% 8% 27.66g 9.8 times more than Broccoli
Fats 13% 39% 8.23g 4 times less than Cheese
Carbs 0% 100% 0g N/A
Calories 7% 50% 192kcal 4.1 times more than Orange
Sugars 0% 100% 0g N/A
Fiber 0% 100% 0g N/A
Calcium 2% 54% 20mg 6.3 times less than Milk
Iron 10% 43% 1.74mg 1.5 times less than Beef
Magnesium 6% 50% 23mg 6.1 times less than Kidney bean
Phosphorus 30% 34% 210mg 1.2 times more than Chicken meat
Potassium 7% 28% 339mg 2.3 times more than Cucumber
Sodium 2% 68% 56mg 8.8 times less than White Bread
Zinc 45% 19% 4.9mg 1.3 times less than Beef
Copper 0% 61% 0.08mg 1.7 times less than Shiitake
Vitamin A 0% 100% 0IU N/A
Vitamin E 3% 63% 0.38mg 3.8 times less than Kiwifruit
Vitamin C 0% 100% 0mg N/A
Vitamin B1 5% 58% 0.08mg 3.5 times less than Pea
Vitamin B2 8% 61% 0.13mg Equal to Avocado
Vitamin B3 37% 18% 7.36mg 1.3 times less than Turkey meat
Vitamin B5 5% 55% 0.55mg 2.1 times less than Sunflower seed
Vitamin B6 29% 21% 0.58mg 4.9 times more than Oat
Folate, total 2% 65% 9µg 6.8 times less than Brussels sprout
Vitamin B12 27% 35% 1.63µg 2.3 times more than Pork
Vitamin K 2% 74% 1.4µg 72.6 times less than Broccoli
Folic acid (B9) 0% 100% 0µg N/A
Tryptophan 0% 68% 0.18mg 1.7 times less than Chicken meat
Threonine 0% 52% 1.11mg 1.5 times more than Beef
Isoleucine 0% 49% 1.26mg 1.4 times more than Salmon
Leucine 0% 49% 2.2mg 1.1 times less than Tuna
Lysine 0% 50% 2.34mg 5.2 times more than Tofu
Methionine 0% 50% 0.72mg 7.5 times more than Quinoa
Phenylalanine 0% 50% 1.09mg 1.6 times more than Egg
Valine 0% 49% 1.37mg 1.5 times less than Soybean
Histidine 0% 50% 0.88mg 1.2 times more than Turkey meat
Cholesterol 26% 22% 79mg 4.7 times less than Egg
Saturated Fat 17% 34% 3.4g 1.7 times less than Beef
Monounsaturated Fat 0% 41% 3.32g 3 times less than Avocado
Polyunsaturated fat 0% 70% 0.32g 146.5 times less than Walnut

The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.