1 serving (100 grams) contains 192 calories, 28.0 grams of protein, 8.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
457.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 135.7 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 66.7 g | 133% | |
| Vitamin D | 16.7 mcg | 83% | |
| Calcium | 26.2 mg | 2% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 881.0 mg | 18% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beef flank
Beef flank is a cut of beef primarily sourced from the abdominal muscles of the cow, known for its rich, beefy flavor and lean profile. It is a staple in diverse culinary traditions including American barbecue, Tex-Mex cuisine, and Asian stir-fries. Flank steak has a medium-coarse texture, making it ideal for marinating or slow cooking to enhance tenderness. Nutritionally, it is high in protein, providing approximately 23 grams per 100 grams, and also contains essential nutrients like iron, zinc, and B vitamins, particularly vitamin B12. It is relatively low in fat, with about 6 grams of total fat per 100 grams, making it favorable for those aiming to maintain a balanced diet while enjoying high-quality animal protein.
Health Benefits
- Excellent source of high-quality protein (23g per 100g), which supports muscle repair and growth.
- Rich in vitamin B12, vital for energy metabolism and red blood cell formation.
- Contains iron (2.8 mg per 100g), which helps prevent anemia and supports oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Store raw beef flank in the refrigerator at 40°F (4°C) or below and use within 3-5 days. For longer storage, wrap tightly and freeze at 0°F (-18°C) for up to 6 months.
Common Questions About Beef flank Nutrition
Is beef flank high in protein?
Yes, beef flank is a high-protein cut of meat, providing about 23-24 grams of protein per 100 grams (3.5 oz) serving. This makes it an excellent choice for supporting muscle repair and overall protein intake.
Can I eat beef flank on a keto diet?
Yes, beef flank is an ideal choice for a keto diet as it is naturally low in carbohydrates and high in fat and protein. A 100-gram serving contains 0 grams of carbs, making it perfectly compatible with keto meal plans.
What are the health benefits and concerns of eating beef flank?
Beef flank is rich in essential nutrients like iron, zinc, and B vitamins, which support energy production and immune health. However, it is a relatively lean cut, meaning it’s lower in fat but may still contain around 6-7 grams of fat per 100 grams. Excessive red meat consumption has been linked to certain health risks, so moderate intake is recommended.
What is the recommended portion size for beef flank?
A standard portion size of beef flank is around 3-4 ounces (85-113 grams) per person, which provides 150-175 calories. Adjust serving size based on your dietary goals and activity level.
How does beef flank compare to other cuts of beef?
Beef flank is a leaner, more affordable cut compared to ribeye or sirloin. It has less tender meat, making it best suited for slow-cooking, marinating, or grilling thinly sliced to enhance flavor and texture.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
