1 serving (160 grams) contains 389 calories, 46.6 grams of protein, 22.6 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
328.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 122.8 mg | 40% | |
| Sodium | 499.5 mg | 21% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 39.3 g | 78% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 9.4 mg | 0% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 399.6 mg | 8% | |
* 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 Flank steak
Flank steak is a lean cut of beef taken from the abdominal muscles or lower chest of the cow. Commonly used in Latin American, Asian, and French cuisines, it is especially popular for grilling, stir-frying, or marinating to enhance flavor and tenderness. Nutritionally, flank steak is a high-protein, low-fat meat, providing around 23 grams of protein and 8 grams of fat per 100-gram serving. It is also a rich source of essential nutrients such as iron, zinc, vitamin B12, and phosphorus, making it a valuable addition to a balanced diet when consumed in moderation.
Health Benefits
- High in protein (23 grams per 100 grams), which supports muscle repair, growth, and overall body function.
- Rich source of iron (about 2.3 mg per 100 grams), aiding in oxygen transport and reducing the risk of anemia.
- Provides vitamin B12 (2.4 mcg per 100 grams), essential for nerve function and red blood cell production.
- Contains zinc (4.1 mg per 100 grams), which is crucial for immune support and tissue repair.
- Low carbohydrate and moderate fat content, making it suitable for weight management and low-carb diets.
Dietary Considerations
Selection and Storage
Store raw flank steak in the refrigerator at 32-40°F and use within 3-5 days. For longer storage, freeze it in airtight packaging for up to 6 months. Always marinate and cook to an internal temperature of 145°F (medium-rare) for safety and optimal flavor.
Common Questions About Flank steak Nutrition
Is flank steak high in protein?
Yes, flank steak is an excellent source of protein. A 3-ounce serving contains roughly 23 grams of protein, making it a great option for those looking to increase their protein intake for muscle repair and growth.
Can I eat flank steak on a keto diet?
Yes, flank steak is ideal for a keto diet because it is low in carbs and high in protein and fat. With 0 grams of carbohydrates per serving, it helps meet keto macros while providing essential nutrients like iron and zinc.
Is flank steak healthy to eat regularly?
Flank steak can be a healthy choice when consumed in moderation. It is a lean cut of beef, low in fat (about 6 grams per 3-ounce serving) and rich in essential nutrients like iron, vitamin B12, and zinc, which support red blood cell production and immune function. However, consuming red meat in excess has been linked to increased risks of certain health issues, so balance is key.
How much flank steak should I eat per serving?
A standard serving size of flank steak is around 3 to 4 ounces, roughly the size of a deck of cards. This serving size provides a good balance of protein and nutrients while helping to avoid overconsumption of calories and saturated fats.
How does flank steak compare to other cuts of beef?
Flank steak is leaner than many other cuts, such as ribeye or sirloin. It has a stronger flavor and a coarser texture, which makes it excellent for marinating before grilling or broiling. While it’s not as tender as cuts like filet mignon, flank steak is more affordable and versatile in recipes like fajitas or stir-fries.
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.
- USDA FoodData - Flank steak DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Nutritional composition and health benefits of red meatNIH Office of Dietary SupplementsExplains key nutrients in red meat like flank steak, including protein, iron, and vitamin B12, relevant to dietary health.
- Dietary Guidelines for Americans, 2020-2025: Protein FoodsU.S. Department of Agriculture and Health and Human ServicesDetails recommendations for lean protein options, including beef cuts like flank steak, in a balanced diet.
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.
