Know what’s on your plate
Beef flank steak
Calories & nutrition facts
separable lean only, trimmed to 0" fat, choice, raw
Nutrition facts
Per 100 g% DV- Calories 149 kcal —
- Protein 22 g 43%
- Carbohydrate 0 g 0%
- Fat 6.3 g 8%
- Saturated fat 2.6 g 13%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 57 mg 2%
- Cholesterol 69 mg 23%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0.1 µg 1%
- Vitamin E 0.31 mg 2%
- Vitamin K 1.2 µg 1%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 7.4 mg 46%
- Pantothenic acid (B5) 0.65 mg 13%
- Vitamin B6 0.6 mg 35%
- Folate (B9) 13 µg 3%
- Vitamin B12 1.2 µg 49%
- Choline 90.7 mg 16%
Minerals
- Calcium 28 mg 2%
- Iron 1.6 mg 9%
- Magnesium 23 mg 5%
- Phosphorus 204 mg 16%
- Potassium 340 mg 7%
- Zinc 4.1 mg 37%
- Copper 0.07 mg 8%
- Manganese 0.01 mg 1%
- Selenium 25.4 µg 46%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 149 | 22 g | 0 g | 6.3 g |
| 1 × oz | 113 g | 168 | 25 g | 0 g | 7.1 g |
| 1 × steak | 202 g | 301 | 44 g | 0 g | 13 g |
| 2 × oz | 226 g | 337 | 49 g | 0 g | 14 g |
| ½ × oz | 56.5 g | 84 | 12 g | 0 g | 3.6 g |
| 3 × oz | 339 g | 505 | 74 g | 0 g | 21 g |
| 4 × oz | 452 g | 673 | 98 g | 0 g | 28 g |
Similar foods
- Beef flank steak and brisketlean only171 kcal / 100 g
- Inside skirt steakboneless, separable lean only, trimmed to 0" fat, choice, raw171 kcal / 100 g
- Outside skirt steakboneless, separable lean and fat, trimmed to 0" fat, choice, raw238 kcal / 100 g
- Beef flankraw, lean175 kcal / 100 g
- Skirt steakbeef, hindquarter, separable lean, braised195 kcal / 100 g
- Flank steakwithout fat, cooked, with oil, onion and garlic, with salt191 kcal / 100 g
- Flank beefnew zealand, imported, separable lean only, raw142 kcal / 100 g
- Inside skirt plate steakboneless, separable lean and fat, trimmed to 0" fat, select, raw174 kcal / 100 g
- Tenderloin steakloin, boneless, separable lean only, trimmed to 0" fat, choice, raw143 kcal / 100 g
- Beef tenderloin steakseparable lean and fat, trimmed to 1/8" fat, select, raw249 kcal / 100 g
Questions about Beef flank steak
How do you cook beef flank steak so it stays tender?
Pat it dry, season it, then sear it over very high heat or grill it for about 3–5 minutes per side, depending on thickness. Rest it for 5–10 minutes before slicing; for food safety, cook whole beef steaks to at least 63 °C and rest for 3 minutes.
Which way should you slice beef flank steak?
Look for the long muscle fibres and cut straight across them, not along them. Thin slices across the grain shorten the fibres and make each bite easier to chew.
Should you marinate beef flank steak?
A marinade adds flavour, but it will not tenderise the centre much: flank steak is thick enough that flavour mainly reaches the surface. Marinate it in the fridge for a few hours, then pat it dry before searing so it browns instead of steaming.
How should you store beef flank steak?
Keep raw steak sealed on the lowest shelf of the fridge so its juices cannot drip onto other food, and use it within a few days of buying. For longer storage, wrap it well and freeze it; thaw it in the fridge, not on the worktop.
What dishes use beef flank steak?
It works well in fajitas, tacos and stir-fries because it cooks quickly and is easy to cut into thin strips. For fajitas, sear the steak whole, rest it, slice across the grain, then serve it with sautéed peppers and onions.
Can you use another cut instead of beef flank steak?
Inside skirt steak is a close substitute for fajitas and stir-fries, though it has more fat: 9.76 g per 100 g, compared with 6.3 g in beef flank steak. Slice either cut thinly across the grain.
Is beef flank steak the same as skirt steak?
No. They are different cuts: flank comes from the abdominal area, while skirt comes from the diaphragm. Both suit quick, high-heat cooking, but skirt steak is generally fattier and has a looser grain.
Source: USDA FoodData Central 168609 · per 100 g · carbohydrate per EU label, fibre excluded
