flank steak
Also known as: beef flank, bavette steak
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Also known as: beef flank, bavette steak
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Tender, juicy flank steak soaked in a bright, zesty marinade of citrus, garlic, and cilantro, then grilled to smoky perfection. This Tex-Mex classic is perfect for tacos, burritos, or a standalone main course.
Tender flank steak is pounded thin, filled with an aromatic mixture of Indian spices and herbs, then rolled and slow-simmered in a rich, savory tomato gravy. A truly impressive fusion main course.
Yes, flank steak is a healthy choice, especially for a lean red meat. It's an excellent source of high-quality complete protein, essential for muscle repair and growth. It also provides significant amounts of highly bioavailable heme iron, Vitamin B12 for nerve function, and zinc for immune support.
Per 100 grams, flank steak typically contains around 165 calories, 21.4 grams of protein, 0 grams of carbohydrates, and 8 grams of fat. It's a lean cut of beef, offering a good balance of protein and moderate fat content.
Flank steak can be a good option for weight loss due to its high protein content and relatively low-calorie count for a red meat. The protein helps promote satiety, which can reduce overall calorie intake. Its leanness makes it a better choice than fattier cuts of beef.
Yes, plain, unseasoned flank steak is naturally gluten-free. As a whole, unprocessed cut of meat, it does not contain any gluten-containing ingredients. Always check marinades or rubs if you are buying pre-seasoned flank steak to ensure they are also gluten-free.
Absolutely, flank steak is very keto-friendly. It is a high-protein, moderate-fat, and zero-carb food, making it an ideal component of a ketogenic diet. It provides essential nutrients without contributing to carbohydrate intake.
Flank steak is a lean cut with long muscle fibers, so it benefits from quick, high-heat cooking methods like grilling, broiling, or pan-searing to medium-rare or medium. It's crucial to slice it thinly against the grain after cooking to maximize tenderness. Marinating beforehand can also help tenderize it.
flank steak is a versatile ingredient found in cuisines around the world. With 165 calories per 100g and 21.4 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 1 recipes featuring flank steak with step-by-step instructions.
Browse recipes →While not strictly necessary, marinating flank steak is highly recommended. Marinades, especially those with acidic components like vinegar or citrus juice, help to break down the muscle fibers, making the steak more tender and infusing it with flavor. Marinate for at least 30 minutes, or up to 12 hours for best results.
Raw flank steak should be stored in its original packaging or in an airtight container on the lowest shelf of your refrigerator to prevent juices from dripping onto other foods. It typically lasts for 3-5 days in the refrigerator. For longer storage, it can be frozen for 6-12 months.
Fresh flank steak should have a bright red color and a firm texture. Avoid steak that appears dull, brownish, or grayish, or has a slimy texture. A fresh steak should have a mild, slightly metallic scent; any strong, sour, or off-putting odor indicates spoilage.
Flank steak has a robust, beefy flavor that is more intense than some other leaner cuts. It has a slightly chewy texture if not cooked and sliced correctly, but when prepared well, it's juicy and satisfying. Its strong flavor makes it excellent for absorbing marinades and seasonings.