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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 Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 7.6% 0% 0% 19% 31% 138% 33% 134% 6.8% 204% 57% 3.5%
Vitamin A: 0IU of 5,000IU 0%
Vitamin E : 1.1mg of 15mg 7.6%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.23mg of 1mg 19%
Vitamin B2: 0.4mg of 1mg 31%
Vitamin B3: 22mg of 16mg 138%
Vitamin B5: 1.6mg of 5mg 33%
Vitamin B6: 1.7mg of 1mg 134%
Folate: 27µg of 400µg 6.8%
Vitamin B12: 4.9µg of 2µg 204%
Choline: 316mg of 550mg 57%
Vitamin K: 4.2µg of 120µg 3.5%

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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 6% 65% 16% 90% 30% 7.3% 134% 27% 1.2% 160%
Calcium: 60mg of 1,000mg 6%
Iron: 5.2mg of 8mg 65%
Magnesium: 69mg of 420mg 16%
Phosphorus: 630mg of 700mg 90%
Potassium: 1017mg of 3,400mg 30%
Sodium: 168mg of 2,300mg 7.3%
Zinc: 15mg of 11mg 134%
Copper: 0.25mg of 1mg 27%
Manganese: 0.03mg of 2mg 1.2%
Selenium: 88µg of 55µg 160%

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 Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 195% 316% 270% 242% 334% 206% 187% 226% 378%
Tryptophan: 546mg of 280mg 195%
Threonine: 3315mg of 1,050mg 316%
Isoleucine: 3777mg of 1,400mg 270%
Leucine: 6603mg of 2,730mg 242%
Lysine: 7014mg of 2,100mg 334%
Methionine: 2160mg of 1,050mg 206%
Phenylalanine: 3279mg of 1,750mg 187%
Valine: 4116mg of 1,820mg 226%
Histidine: 2649mg of 700mg 378%

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

48% 47% 5%
Saturated Fat: 3.4 g
Monounsaturated Fat: 3.3 g
Polyunsaturated fat: 0.32 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  ⓘ 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
TOP 8% Protein ⓘHigher in Protein content than 92% of foods
TOP 18% Vitamin B3 ⓘHigher in Vitamin B3 content than 82% of foods
TOP 19% Zinc ⓘHigher in Zinc content than 81% of foods
TOP 21% Vitamin B6 ⓘHigher in Vitamin B6 content than 79% of foods
TOP 22% Cholesterol ⓘHigher in Cholesterol content than 78% of foods

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)

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

4.9 mg
TOP 19%
339 mg
TOP 28%
29 µg
TOP 33%
210 mg
TOP 34%
1.7 mg
TOP 43%
23 mg
TOP 50%
20 mg
TOP 54%
0.08 mg
TOP 61%
56 mg
TOP 68%
0.01 mg
TOP 93%

Vitamin chart - relative view

7.4 mg
TOP 18%
0.58 mg
TOP 21%
1.6 µg
TOP 35%
105 mg
TOP 49%
0.55 mg
TOP 55%
0.08 mg
TOP 58%
0.13 mg
TOP 61%
0.38 mg
TOP 63%
9 µg
TOP 65%
1.4 µg
TOP 74%
0 IU
TOP 100%
0 mg
TOP 100%

Macronutrients chart

27% 9% 64%
Protein:
Daily Value: 55%
27.7 g of 50 g
27.7 g (55% of DV )
Fats:
Daily Value: 13%
8.2 g of 65 g
8.2 g (13% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 3%
64.2 g of 2,000 g
64.2 g (3% of DV )
Other:
-0.1 g
-0.1 g

All nutrients for Flank steak per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 192kcal 10% 50% 4.1 times more than OrangeOrange
Protein 28g 66% 8% 9.8 times more than BroccoliBroccoli
Fats 8.2g 13% 39% 4 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 79mg 26% 22% 4.7 times less than EggEgg
Magnesium 23mg 5% 50% 6.1 times less than AlmondAlmond
Calcium 20mg 2% 54% 6.3 times less than MilkMilk
Potassium 339mg 10% 28% 2.3 times more than CucumberCucumber
Iron 1.7mg 22% 43% 1.5 times less than Beef broiledBeef broiled
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.08mg 9% 61% 1.7 times less than ShiitakeShiitake
Zinc 4.9mg 45% 19% 1.3 times less than Beef broiledBeef broiled
Phosphorus 210mg 30% 34% 1.2 times more than Chicken meatChicken meat
Sodium 56mg 2% 68% 8.8 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.38mg 3% 63% 3.8 times less than KiwifruitKiwifruit
Manganese 0.01mg 0% 93%
Selenium 29µg 53% 33%
Vitamin B1 0.08mg 6% 58% 3.5 times less than Pea rawPea raw
Vitamin B2 0.13mg 10% 61% Equal to AvocadoAvocado
Vitamin B3 7.4mg 46% 18% 1.3 times less than Turkey meatTurkey meat
Vitamin B5 0.55mg 11% 55% 2.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.58mg 45% 21% 4.9 times more than OatOat
Vitamin B12 1.6µg 68% 35% 2.3 times more than PorkPork
Vitamin K 1.4µg 1% 74% 72.6 times less than BroccoliBroccoli
Folate 9µg 2% 65% 6.8 times less than Brussels sproutBrussels sprout
Saturated Fat 3.4g 17% 34% 1.7 times less than Beef broiledBeef broiled
Choline 105mg 19% 49%
Monounsaturated Fat 3.3g N/A 41% 3 times less than AvocadoAvocado
Polyunsaturated fat 0.32g N/A 70% 146.5 times less than WalnutWalnut
Tryptophan 0.18mg 0% 68% 1.7 times less than Chicken meatChicken meat
Threonine 1.1mg 0% 52% 1.5 times more than Beef broiledBeef broiled
Isoleucine 1.3mg 0% 49% 1.4 times more than Salmon rawSalmon raw
Leucine 2.2mg 0% 49% 1.1 times less than Tuna BluefinTuna Bluefin
Lysine 2.3mg 0% 50% 5.2 times more than TofuTofu
Methionine 0.72mg 0% 50% 7.5 times more than QuinoaQuinoa
Phenylalanine 1.1mg 0% 50% 1.6 times more than EggEgg
Valine 1.4mg 0% 49% 1.5 times less than Soybean rawSoybean raw
Histidine 0.88mg 0% 50% 1.2 times more than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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*
13%
Total Fat 8.2g
15%
Saturated Fat 3.4g
0
Trans Fat 0g
26%
Cholesterol 79mg
2.4%
Sodium 56mg
0
Total Carbohydrate 0g
0
Dietary Fiber 0g
Total Sugars 0g
Includes ? g Added Sugars
Protein 28g
Vitamin D 0mcg 0

Calcium 20mg 2%

Iron 1.7mg 22%

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

ⓘ  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
Low in Cholesterol
limit break
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

Flank steak nutrition infographic

Flank steak nutrition infographic
Infographic link

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.

  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.