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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


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.


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.


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.


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%


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%


Flank steak contains no carbs.


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%


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


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.


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 51
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
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)

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.

Mineral chart - relative view

4.9 mg
TOP 19%
339 mg
TOP 28%
29.4 µg
TOP 33%
210 mg
TOP 34%
1.74 mg
TOP 43%
105.4 mg
TOP 49%
23 mg
TOP 50%
20 mg
TOP 54%
0.082 mg
TOP 61%
56 mg
TOP 68%
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%
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

27% 9% 64%
Daily Value: 55%
27.66 g of 50 g
Daily Value: 13%
8.23 g of 65 g
Daily Value: 0%
0 g of 300 g
Daily Value: 3%
64.17 g of 2,000 g
-0.06 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 27.66g 66% 8% 9.8 times more than BroccoliBroccoli
Fats 8.23g 13% 39% 4 times less than Cheddar CheeseCheddar Cheese
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
Iron 1.74mg 22% 43% 1.5 times less than BeefBeef
Calcium 20mg 2% 54% 6.3 times less than MilkMilk
Potassium 339mg 10% 28% 2.3 times more than CucumberCucumber
Magnesium 23mg 5% 50% 6.1 times less than AlmondAlmond
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 BeefBeef
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
Selenium 29.4µg 53% 33%
Manganese 0.01mg 0% 93%
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 7.36mg 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 1.63µg 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 BeefBeef
Monounsaturated Fat 3.32g 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 1.11mg 0% 52% 1.5 times more than BeefBeef
Isoleucine 1.26mg 0% 49% 1.4 times more than Salmon rawSalmon raw
Leucine 2.2mg 0% 49% 1.1 times less than TunaTuna
Lysine 2.34mg 0% 50% 5.2 times more than TofuTofu
Methionine 0.72mg 0% 50% 7.5 times more than QuinoaQuinoa
Phenylalanine 1.09mg 0% 50% 1.6 times more than EggEgg
Valine 1.37mg 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
___servings per container
Serving Size ______________
Amount Per 100g
Calories 192
% Daily Value*
Total Fat 8g
Saturated Fat 3g
Trans Fat g
Cholesterol 79mg
Sodium 56mg
Total Carbohydrate 0g
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.
No Trans Fats
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
 ⓘ 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.
Low in Sodium
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
 ⓘ 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.

Flank steak nutrition infographic

Flank steak nutrition infographic
Infographic link


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.


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