1 serving (100 grams) contains 180 calories, 22.0 grams of protein, 10.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
428.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 154.8 mg | 51% | |
| Sodium | 131.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 785.7 mg | 16% | |
* 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 Flat iron steak
Flat iron steak, also known as butler's steak or oyster blade steak, is a cut of beef derived from the shoulder (chuck) area of a cow. This versatile, richly flavored steak is highly popular in American and European cuisines, often grilled, seared, or served thinly sliced. Nutritionally, flat iron steak is an excellent source of protein, providing approximately 23 grams per 4-ounce serving. It is also a good source of essential vitamins and minerals, including iron, zinc, vitamin B12, and selenium, while being relatively low in carbohydrates and sugars. However, it contains moderate fat levels, with around 9 grams of total fat per serving, including 3-4 grams of saturated fat, making portion size and preparation methods important considerations for health-conscious consumers.
Health Benefits
- Rich in protein (23g per 4-ounce serving) to support muscle repair and growth.
- High in iron (2.6mg per 4-ounce serving), promoting oxygen transport in the blood and reducing the risk of anemia.
- Contains vitamin B12 (approximately 2.1mcg per serving), crucial for nerve function and red blood cell formation.
- Provides zinc (about 5mg per serving), supporting immune health and wound healing.
- Good source of selenium (26mcg per serving), which acts as an antioxidant and supports thyroid health.
Dietary Considerations
Selection and Storage
Store raw flat iron steak in the refrigerator at 32-40°F and consume within 3-5 days. For longer storage, freeze it in an airtight container for up to 6 months. Thaw in the refrigerator before cooking.
Common Questions About Flat iron steak Nutrition
Is flat iron steak high in protein?
Yes, flat iron steak is high in protein, containing approximately 23-25 grams of protein per 100 grams. Protein is essential for muscle repair, growth, and overall body function, making flat iron steak a great choice for those looking to meet their daily protein needs.
Can I eat flat iron steak on a keto diet?
Yes, flat iron steak is an excellent option for a keto diet as it is virtually carb-free and rich in healthy fats and protein. Pairing it with low-carb vegetables or keto-friendly sides can make it a perfect meal for maintaining ketosis.
What are the health benefits or concerns of flat iron steak?
Flat iron steak is a good source of iron, vitamin B12, and zinc, which support energy production, immune health, and oxygen transport. However, it is also higher in saturated fats, which should be consumed in moderation as part of a balanced diet to avoid potential heart health concerns.
What is the recommended portion size for flat iron steak?
A standard portion size for flat iron steak is about 3 to 4 ounces (85 to 113 grams) per serving. This amount typically provides around 170-220 calories, depending on cooking methods, and is sufficient to meet protein needs for a meal without overconsuming calories.
How does flat iron steak compare to ribeye steak?
Flat iron steak is leaner than ribeye steak, making it a lower-calorie option. Ribeye steaks contain more marbling, providing a richer, juicier flavor, whereas flat iron steak is known for its tenderness and even texture. Both cuts can be grilled, pan-seared, or broiled depending on preference.
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.
