Meat
raw choice beef flank steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
beef flank steak
SERVING
CALORIES
165
PROTEIN
21.2g
CARBS
0g
FAT
8.3g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories165kcal—
Protein21.2g42%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat8.3g11%
Saturated fat3.4g17%
Cholesterol68mg23%
Water69.5g—
MINERALS
Sodium54mg2%
Potassium330mg7%
Calcium27mg2%
Iron1.6mg9%
Magnesium22mg5%
Phosphorus193mg15%
Zinc3.8mg35%
Copper0.07mg8%
Manganese0.01mg0%
Selenium23.3µg42%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.33mg2%
Vitamin K1.3µg1%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.09mg7%
Niacin (B3)6.8mg43%
Pantothenic acid (B5)0.62mg12%
Vitamin B60.57mg34%
Folate (B9)12µg3%
Vitamin B121.2µg49%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece816.5g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, repair, and overall body function.
- ✓Rich in heme iron, a highly bioavailable form that helps prevent iron-deficiency anemia and supports oxygen transport in the blood.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Good source of zinc, which is vital for immune system function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Marinate for at least 30 minutes and up to 24 hours before cooking to tenderize the muscle fibers and infuse flavor.
- 2Cook quickly over high heat using methods like grilling, broiling, or pan-searing. Aim for a medium-rare doneness (130-135°F / 54-57°C) to prevent it from becoming tough.
- 3After cooking, let the steak rest for 5-10 minutes to allow the juices to redistribute throughout the meat.
- 4Always slice flank steak thinly against the grain. The long muscle fibers are very apparent; cutting across them shortens them and makes the meat significantly more tender to chew.
STORAGE
Keep it fresh.
- Refrigerate at or below 40°F (4°C) in its original packaging for up to 3-5 days. If the package is opened, re-wrap it tightly in plastic wrap or place it in an airtight container.
- For long-term storage, wrap tightly in plastic wrap and then a layer of aluminum foil or place in a freezer-safe bag, removing as much air as possible. Freeze at 0°F (-18°C) for up to 12 months for best quality.
FAQ
Frequently asked questions.
Is flank steak healthy?
Yes, flank steak is a healthy choice, offering high-quality complete protein essential for muscle health. It's also rich in vital nutrients like highly bioavailable heme iron, Vitamin B12 for nerve function, and zinc for immune support. While it contains fat, it's a lean cut compared to many other beef options.
How much protein is in flank steak?
A 100g serving of raw choice beef flank steak contains approximately 21.22g of high-quality protein. This makes it an excellent source for muscle building and repair, contributing significantly to your daily protein needs.
Is flank steak good for weight loss?
Yes, flank steak can be beneficial for weight loss due to its high protein content (21.22g per 100g) and relatively moderate calorie count (165 calories per 100g). Protein promotes satiety, helping you feel full longer, and its lean nature makes it a good option when consumed in appropriate portions.
Is flank steak gluten-free?
Yes, raw choice beef flank steak is naturally gluten-free. As an unprocessed cut of meat, it does not contain any gluten-containing grains or additives.
Is flank steak keto-friendly?
Absolutely, flank steak is highly keto-friendly. It contains 0g of carbohydrates per 100g serving and provides a good balance of protein and fat, making it an ideal protein source for a ketogenic diet.
How do you cook flank steak?
Flank steak is best cooked quickly over high heat, such as grilling, broiling, or pan-searing, to a medium-rare or medium doneness to prevent toughness. It's crucial to slice it thinly against the grain after cooking to maximize tenderness. Marinating beforehand can also enhance flavor and tenderness.
What does flank steak taste like and what is its texture?
Flank steak has a robust, beefy flavor and a relatively lean, coarse grain. When cooked properly (medium-rare to medium) and sliced against the grain, it can be tender, but if overcooked or sliced incorrectly, it can become chewy.
How do you store raw flank steak?
Store raw flank steak in its original packaging or in a sealed container on the lowest shelf of your refrigerator to prevent juices from contaminating other foods. Ensure your refrigerator temperature is set at or below 40°F (4°C).
How long does raw flank steak last in the refrigerator?
Raw flank steak can typically be stored in the refrigerator for 3-5 days. For best quality and safety, it's recommended to cook or freeze it within this timeframe.
Can you freeze flank steak?
Yes, flank steak freezes very well. For optimal quality, wrap it tightly in plastic wrap, then in aluminum foil or place it in a freezer-safe bag, removing as much air as possible. It can be stored in the freezer for 6-12 months.
