1 serving (200 grams) contains 300 calories, 25.0 grams of protein, 20.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 94.1 mg | 31% | |
| Sodium | 88.2 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 411.8 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 Grilled flat iron steak
Grilled flat iron steak is a tender cut of beef derived from the shoulder area of the cow. Known for its rich flavor and marbled texture, it is commonly prepared in American, British, and Australian cuisines, often grilled or pan-seared for optimal tenderness. A 3.5-ounce (100-gram) serving of grilled flat iron steak contains approximately 23 grams of protein, 12 grams of fat, and essential nutrients such as iron, zinc, and B vitamins. It is a relatively lean cut compared to others, making it a popular choice for those seeking high protein with manageable fat intake.
Health Benefits
- Rich source of protein (23 grams per 3.5 oz), essential for muscle repair and growth.
- Provides 19% of the daily recommended intake for iron, which supports oxygen transport in the body.
- Contains zinc (3.9 mg per 3.5 oz), promoting immune system health and wound healing.
- Includes B vitamins like B12 (2.1 mcg per serving), which are crucial for energy metabolism and neurological health.
Dietary Considerations
Selection and Storage
Store raw flat iron steak in an airtight container or vacuum-sealed bag in the refrigerator for up to 3 days. Freeze for longer storage, ensuring it is tightly wrapped to prevent freezer burn.
Common Questions About Grilled flat iron steak Nutrition
Is grilled flat iron steak high in protein?
Yes, grilled flat iron steak is an excellent source of protein. A 4-ounce serving provides about 23-26 grams of protein, which is essential for muscle repair and maintenance. It is also low in carbohydrates, making it a good protein option for various diets.
Can I eat grilled flat iron steak on a keto diet?
Yes, grilled flat iron steak is perfect for a keto diet as it is naturally low in carbohydrates and high in protein and healthy fats. Be mindful of any added marinades or sauces, as they may contain hidden sugars or carbs.
What are the health benefits or concerns of eating grilled flat iron steak?
Grilled flat iron steak is a rich source of iron, zinc, and B vitamins like B12, which support energy production and immune function. However, it is also relatively high in saturated fat, with about 4-5 grams per 4-ounce serving, so portion control is important to balance overall fat intake.
What is the recommended serving size for grilled flat iron steak?
The recommended serving size for grilled flat iron steak is typically 3-4 ounces cooked, roughly the size of a deck of cards. This portion provides balanced nutrients while keeping saturated fat intake in check.
How does grilled flat iron steak compare to ribeye in terms of nutrition?
Grilled flat iron steak is leaner than ribeye, with fewer calories and less saturated fat per serving. A 4-ounce flat iron steak contains about 200-220 calories and 4-5 grams of saturated fat, while ribeye can have 300+ calories and up to 12 grams of saturated fat due to its higher fat content.
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.
