Know what’s on your plate
Beef flank
Calories & nutrition facts
raw, lean
Nutrition facts
Per 100 g% DV- Calories 175 kcal —
- Protein 23 g 45%
- Carbohydrate 0 g 0%
- Fat 9.3 g 12%
- Saturated fat 3.8 g 19%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 64 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 0 mg 0%
- Vitamin D 0.5 µg 3%
- Vitamin E 0.15 mg 1%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.25 mg 19%
- Niacin (B3) 5.3 mg 33%
- Pantothenic acid (B5) 0.77 mg 15%
- Vitamin B6 0.54 mg 32%
- Biotin (B7) 1 µg 3%
- Folate (B9) 16 µg 4%
- Vitamin B12 2 µg 83%
Minerals
- Calcium 5 mg 0%
- Iron 1.8 mg 10%
- Magnesium 23 mg 5%
- Phosphorus 210 mg 17%
- Potassium 350 mg 7%
- Zinc 3.6 mg 33%
- Copper 0.03 mg 3%
- Selenium 7 µg 13%
- Iodine 10 µg 7%
Similar foods
- Beef flank steakseparable lean only, trimmed to 0" fat, choice, raw149 kcal / 100 g
- Beef flank steak and brisketlean only171 kcal / 100 g
- Flank beefnew zealand, imported, separable lean only, raw142 kcal / 100 g
- Beef brisketraw, lean139 kcal / 100 g
- Beeflean, average, raw129 kcal / 100 g
- Rib roast beefraw, lean145 kcal / 100 g
- Silverside beefraw, lean134 kcal / 100 g
- Flank steakwithout fat, cooked, with oil, onion and garlic, with salt191 kcal / 100 g
- Topside beefraw, lean116 kcal / 100 g
- Skirt steakbeef, hindquarter, separable lean, braised195 kcal / 100 g
Questions about Beef flank
What is beef flank best used for?
Its long muscle fibres make it ideal for quick grilling or searing, then slicing thinly across the grain. Use it for fajitas, tacos, steak salads or stir-fries; slow cooking also works if you want it tender enough to pull apart.
How do you cook beef flank so it stays tender?
Pat it dry, season it and sear it in a very hot pan or over a hot grill for a few minutes per side, depending on thickness. Rest it for about 5–10 minutes, then slice thinly across the clearly visible grain; cutting with the grain leaves it chewy.
Can you marinate beef flank, and for how long?
Yes. A marinade with lime or vinegar, oil, garlic and spices adds flavour; give it at least 30 minutes, or refrigerate it for up to 12 hours. Blot off excess marinade before searing so the surface browns rather than steams.
What is the difference between beef flank and brisket?
Flank is a lean, fibrous cut from the abdominal muscles, usually cooked quickly and sliced across the grain. Brisket comes from the chest and is best cooked slowly until tender; it has 139 kcal and 6.1 g fat per 100 g, compared with 175 kcal and 9.3 g fat in beef flank.
How should you store beef flank?
Keep it covered in the fridge and use it within a couple of days, or freeze it in an airtight pack. Defrost it in the fridge, not on the worktop, and refrigerate leftovers promptly after cooking.
What can you use instead of beef flank?
For fajitas or stir-fries, skirt steak is a close alternative: it is also fibrous and benefits from a fast, hot cook and thin slicing across the grain. Sirloin works too, though it is usually more tender and less strongly textured.
Is beef flank high in protein?
A 100 g portion provides 23 g of protein. It is also high in zinc, providing 3.6 mg per 100 g.
How does beef flank compare with sirloin steak?
Sirloin steak is leaner in the listed figures: it has 135 kcal and 4.5 g fat per 100 g, while beef flank has 175 kcal and 9.3 g fat. Both suit quick cooking, but flank needs careful slicing across the grain.
Source: CoFID (UK) 18-024 · per 100 g · carbohydrate per EU label, fibre excluded
