1 serving (85 grams) contains 207 calories, 24.0 grams of protein, 11.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
575 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 12.5 g | 62% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 208.3 mg | 69% | |
| Sodium | 158.3 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 66.7 g | 133% | |
| Vitamin D | 19.4 mcg | 96% | |
| Calcium | 25.0 mg | 1% | |
| Iron | 6.1 mg | 33% | |
| Potassium | 875.0 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 Well done flank
Flank steak is a lean cut of beef harvested from the abdominal muscles or lower chest area of the cow. Known for its strong beef flavor and firmer texture, it is commonly used in cuisines like Mexican (as carne asada), Korean (bulgogi), or American barbecue. When cooked to well-done, flank steak loses some tenderness but retains its robust taste, often enhanced with marinades or spice rubs. Nutritionally, flank steak is a high-protein food providing roughly 27g of protein per 100g serving. It is also a notable source of iron (2.5mg per 100g), zinc, and B vitamins (particularly B12 and B6), essential for energy production and cell health. Due to its leanness, flank steak is lower in fat compared to other beef cuts, making it a desirable option for those monitoring fat intake.
Health Benefits
- High protein content supports muscle repair and development, providing 27g of protein per 100g serving.
- Rich in iron, with 2.5mg per 100g, aiding in oxygen transport and preventing anemia.
- Contains zinc, which supports immune system health and wound healing.
- Provides Vitamin B12, crucial for brain health and red blood cell formation.
- A lower fat profile compared to other cuts of beef, making it suitable for heart-healthy diets.
Dietary Considerations
Selection and Storage
Store flank steak in the refrigerator at 40°F or below. If not used within 3-5 days, consider freezing it in airtight packaging for up to 6 months.
Common Questions About Well done flank Nutrition
Is well-done flank steak high in protein?
Yes, well-done flank steak is a great source of protein, providing around 24-27 grams of protein per 100 grams. It is also low in carbs, making it a popular choice for individuals needing high protein intake.
Can I eat well-done flank steak on a keto diet?
Absolutely, well-done flank steak is keto-friendly as it contains minimal carbs (less than 1 gram per 100 grams) and is high in protein and healthy fats. It aligns well with the macronutrient goals of a ketogenic diet.
What are the health benefits or concerns of eating well-done flank steak?
Well-done flank steak provides essential nutrients like iron, zinc, and B vitamins, which support energy production and immune function. However, overcooking can slightly reduce the retention of these nutrients and may produce compounds like heterocyclic amines (HCAs) that are associated with long-term health concerns when consumed frequently.
What is a recommended portion size for well-done flank steak?
A recommended portion size is about 3-4 ounces (85-113 grams), which is roughly the size of a deck of cards. This provides around 20-25 grams of protein and fits well into most diets without exceeding total caloric intake.
How does well-done flank steak compare to other cuts of beef?
Well-done flank steak is leaner compared to cuts like ribeye or brisket. It contains less fat, making it a healthier option for those managing cholesterol or aiming for a lower-fat intake. Unlike tender cuts, flank steak requires proper slicing against the grain to ensure an enjoyable 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.
