1 serving (100 grams) contains 200 calories, 26.0 grams of protein, 10.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 119.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.9 g | 123% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 714.3 mg | 15% | |
* 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 Skirt steak
Skirt steak is a long, thin cut of beef taken from the diaphragm muscles of the cow, known for its rich, beefy flavor and tender texture when prepared correctly. Commonly associated with Mexican and Latin American cuisines, it is often used in dishes like fajitas, stir-fries, or grilled preparations. Skirt steak is a protein-rich meat, providing about 23 grams of protein per 100-gram serving. It is also a source of essential nutrients like iron, zinc, and vitamin B12 that support red blood cell production and immune function. It is relatively lean but contains some saturated fat, with approximately 8 grams of fat per 100 grams depending on the preparation. Skirt steak is versatile and, when cooked properly, delivers robust flavor alongside nutritional benefits, making it a popular choice in many cuisines around the world.
Health Benefits
- High in protein (23g per 100g), which supports muscle repair and growth.
- Rich in iron, providing nearly 15% of the recommended daily intake per serving, essential for oxygen transport in the body.
- Contains vitamin B12, which is crucial for nerve function and red blood cell production.
- Provides zinc, a mineral that aids in immune system health and wound healing.
- A source of selenium, offering antioxidant properties that protect cells from damage.
Dietary Considerations
Selection and Storage
Store skirt steak refrigerated at 32-40°F (0-4°C) and use within 3-5 days, or freeze for longer storage. Thaw in the refrigerator and cook to the appropriate internal temperature of 145°F (63°C) for safety.
Common Questions About Skirt steak Nutrition
Is skirt steak high in protein?
Yes, skirt steak is rich in protein. A 3-ounce serving contains approximately 22 grams of protein, which supports muscle repair and growth. It is also a complete protein source, providing all essential amino acids.
Can I eat skirt steak on a keto diet?
Absolutely! Skirt steak is naturally low in carbohydrates, containing 0 grams of carbs per serving, making it an excellent choice for keto diets. Its high protein and fat content fit perfectly within keto macros.
What are the health benefits or concerns of eating skirt steak?
Skirt steak provides high-quality protein, iron, and B vitamins like B12, which support energy metabolism and red blood cell production. However, it is relatively high in saturated fat, with about 6 grams per 3-ounce serving, so moderation is advised for heart health.
What is the recommended serving size for skirt steak?
The recommended serving size for skirt steak is 3 to 4 ounces, which provides around 150-200 calories depending on how it's prepared. Pair it with vegetables or whole grains for a balanced meal.
How does skirt steak compare to flank steak?
Skirt steak is slightly fattier and more flavorful compared to flank steak, which tends to be leaner and less marbled. Both cuts are best when cooked quickly at high heat, such as grilling or pan-searing, but skirt steak may be more tender when marinated.
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.
- Protein Foods: Nutritional Profile of BeefDietary Guidelines for Americans 2020-2025Highlights the importance of lean beef like skirt steak as a source of protein, iron, and B vitamins in a healthy 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.
