Understanding Flank Steak Nutrition
Flank steak is a favorite among fitness enthusiasts, keto fans, and anyone concerned about their health. It’s packed with nutrients that’ll leave you feeling strong and satisfied. Let’s explore what makes this cut of beef a nutritional powerhouse.
Flank Steak Macronutrients
Flank steak is a protein superstar with few carbs, making it a go-to for musclebuilders and those following low-carb plans.
| Nutrient | Amount per 100g | Amount per Serving (85g) |
|---|---|---|
| Calories | 192 | 163 |
| Protein | 27.66g | 23.51g |
| Fat | 8.55g | 7.27g |
| Carbohydrates | 0g | 0g |
- Calories: At 192 calories per 100g, flank steak is a leaner choice than beef cuts. An average serving (85g) packs 163 calories (FoodStruct).
- Protein: This steak has 27.66 g per 100g and 23.51g per serving. It’s a complete protein with all the essential amino acids your body needs (Nutrient Optimiser).
- Fat: Flank steak has a moderate fat content, with 8.55g per 100g and 7.27g per serving. It includes both saturated and unsaturated fats.
- Carbohydrates: Zero carbs here, making it perfect for those cutting down on carbs.
For more juicy details on the macronutrient content, swing by our page on flank steak nutrition facts​.
Flank Steak Micronutrients
Besides the big stuff, flank steak contains vitamins and minerals that keep your body ticking.
| Micronutrient | Amount per 100g | Amount per Serving (85g) |
|---|---|---|
| Iron | 2.7mg | 2.3mg |
| Zinc | 4.5mg | 3.8mg |
| Vitamin B12 | 2.0µg | 1.7µg |
| Vitamin B6 | 0.5mg | 0.4mg |
- Iron: Flank steak provides 2.7mg of iron per 100g, which is key for transporting oxygen throughout the body.
- Zinc: 4.5mg of zinc per 100g helps your immune system and protein-building.
- Vitamin B12: This steak is a solid source of Vitamin B12, offering 2.0µg per 100g. It is crucial for nerve health and the production of DNA.
- Vitamin B6: It also contains 0.5mg of Vitamin B6 per 100g, essential for brain health and function.
For more information on micronutrient content, check out our article on flank steak nutrition​.
Knowing what flank steak is can help you decide how to incorporate it into your meals. Whether you’re stepping up your protein game or aiming for a balanced diet, flank steak has plenty to offer.
Flank Steak Health Impact
Flank steak is a hit with gym-goers and health nuts alike, thanks to its jam-packed nutritional goodness. Let’s break down the protein, fat, and cholesterol in this tasty cut.
Protein Content
Flank steak is a protein powerhouse, perfect for anyone beefing up their muscles or sticking to a high-protein diet. A 4 oz raw piece serves up about 23.51g of protein; if you’re using metric, that’s .66 g per 100g (FoodStruct). It’s a complete protein, meaning all the amino acids your muscles crave for repair and growth (Nutrient Optimiser).
| Serving Size | Protein (g) |
|---|---|
| 4 oz | 23.51 |
| 100g | 27.66 |
Want the full scoop on flank steak’s nutrition? Check out our flank steak nutrition facts​.
Fat Composition
Flank steak is lean compared to other beef cuts, meaning fewer calories. A 4-oz raw slice has 170 calories, with 39% of those coming from fat. It is a mix of saturated and unsaturated fats, which your body needs to keep things running smoothly.
| Serving Size | Calories | Fat (%) |
|---|---|---|
| 4 oz | 170 | 39 |
| 100g | 192 | – |
Flanked steak’s leanness makes it a smart pick for low-fat diets. For more on its nutritional breakdown, visit our nutrition facts for flank steak​.
Cholesterol Levels
Cholesterol can be a worry for the health-conscious crowd. Flank steak has a moderate amount, so it’s something to keep an eye on when balancing your diet. But hey, with all the protein and nutrients it packs, the benefits can outweigh the cholesterol concerns if you don’t go overboard.
Curious about how flank steak fits into a healthy lifestyle? Visit our flank steak nutrition information​.
By learning about flank steak’s protein, fat, and cholesterol content, people can make smart choices about adding this nutritious meat to their fitness and diet plans.
Flank Steak Comparison
Knowing the nutritional facts can help you make smarter choices when choosing beef for dinner. Let’s compare flank steak to Brisket in terms of nutrients.
Flank Steak vs. Brisket
Flank steak and Brisket are crowd favorites, but they nutritionally bring different things to the table. Here is a quick rundown of their key nutrients per 100 grams:
| Nutrient | Flank Steak | Brisket |
|---|---|---|
| Calories | 192 | 289 |
| Protein (g) | 28 | 25 |
| Total Fat (g) | 8 | 21 |
| Saturated Fat (g) | 3 | 8 |
| Monounsaturated Fat (g) | 3 | 9 |
| Cholesterol (mg) | 70 | 90 |
| Sodium (mg) | 60 | 50 |
| Iron (mg) | 2.5 | 3.1 |
| Zinc (mg) | 4 | 5 |
| Calcium (mg) | 20 | 15 |
| Magnesium (mg) | 25 | 20 |
| Potassium (mg) | 350 | 300 |
| Vitamin B1 (mg) | 0.1 | 0.05 |
| Vitamin B3 (mg) | 8 | 5 |
| Vitamin B6 (mg) | 0.6 | 0.4 |
| Vitamin B12 (µg) | 2 | 3 |
Data sourced from FoodStruct
Nutrient Variations
Vitamins and Minerals
Flank steak is a bit of a vitamin and mineral powerhouse compared to Brisket. It contains more Vitamins B1, B3, B6, calcium, magnesium, and potassium. These goodies help keep your energy up, muscles working, and overall health in check.
Conversely, Brisket packs more Vitamin B12, iron, zinc, and copper. B12 is your buddy for making red blood cells and keeping your brain sharp, while iron and zinc are key for a strong immune system and healing those cuts and bruises.
Fat Composition
If you’re watching your fat intake, flank steak is the leaner choice with less saturated fat. But Brisket isn’t bad—it has more monounsaturated fat, which is good for your heart. Remember that serving sizes can change the fat game, with Brisket usually served more minor (28.35g) than flank steak (80g).
Caloric Content
Flank steak is lighter in calories, clocking in at 192 per 100 grams, while Brisket hits 289. So, flank steak might be your go-to if you’re burning calories.
For more on flank nutritional perks, swing by our page on flank steak nutrition facts​.
Knowing these nutrient differences can help fitness buffs, keto fans, and health nuts pick the proper cut for their needs. For more on flank nutritional value, check out our articles on nutrition facts for flank steak​ and flank steak nutrition information​.
Flank Steak Dietary Considerations
Low-Carb Option
If you’re cutting carbs or diving into the keto lifestyle, flank steak is your new best friend. This cut of beef is all about the protein, with zero carbs to worry about. It’s a lean, mean, muscle-building machine, perfect for those who are counting carbs like they’re going out of style. Fitness buffs and keto fans, this one’s for you!
| Nutrient | Amount per 3 oz (85g) |
|---|---|
| Carbohydrates | 0g |
| Protein | 23g |
| Fat | 8g |
| Calories | 184 |
Iron and Vitamin Intake
Flank steak isn’t just about the protein punch; it’s also loaded with vitamins and minerals. A 3-ounce serving packs in about 23 grams of protein, which is a big chunk of what adults need daily—46 grams for women and 56 grams for men. So, it’s a great way to hit those protein goals without breaking a sweat.
And let’s iron. Flank steak provides around 2.2 milligrams of iron per 3-ounce serving. That’s a big deal for keeping your red blood cells in check and avoiding anemia. Guys need about 8mg a day, while gals need 18mg, so this steak has your back.
| Nutrient | Amount per 3 oz (85g) |
|---|---|
| Iron | 2.2mg |
| Calcium | 10mg |
| Phosphorus | 180mg |
| Magnesium | 20mg |
| Potassium | 300mg |
Want to geek out on more flank steak nutrition? Check out our flank steak nutrition facts​ page.
Flank steak also brings the B12 game, which is crucial for keeping your nerves happy and your DNA and red blood cells in top shape. Adding this steak to your meals can help you stay on track with your health and fitness goals.
For more juicy details on what flank steak can do for you, swing by our articles on nutrition facts for flank steak​ and flank steak nutrition information​.
Flank Steak Serving Size Insights
If you’re into fitness, keto, or just trying to eat a bit healthier, knowing what’s in your flank steak is a game-changer. Let’s break down this lean beef cut’s calories, fat, and cholesterol.
Caloric Breakdown
Flank steak is like the skinny jeans of beef—lean and trendy. The calories in flank steak can change based on how much you eat and how you cook it.
| Serving Size | Calories |
|---|---|
| 100g (raw) | 192 |
| 4 oz (raw) | 170 |
| 3 oz (cooked) | 163 |
According to FoodStruct, a 100-g serving of flank steak packs 192 calories. If you go for a 3-ounce (85 grams) cooked piece, you’re cooking at about 163 calories. Compared to Brisket, a calorie heavyweight at 289 calories per 100g, that’s a pretty good deal.
Fat and Cholesterol Levels
Flank steak is a hit with the health crowd because it’s not swimming in fat. But let’s get into the nitty-gritty of its fat and cholesterol content.
| Serving Size | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) |
|---|---|---|---|
| 3 oz (cooked) | 7 | 3 | 25 |
| 4 oz (raw) | 6.6 | 2.8 | 22 |
A 3-ounce (85-gram) cooked serving has 7 grams of total fat, 3 grams of the saturated kind, and 25 milligrams of cholesterol (Chicago Steak Company). Plus, it gives you 23 grams of protein, like a high-five for your muscles.
Now, while flank steak is not exactly a ” low fat ” food by FDA standards (they say that it has less than 3 grams of fat per serving), it is still a lean, mean protein machine (Strongr Fastr). So, it is a solid choice for a balanced diet.
For more juicy details on flank steak nutrition, check out our articles on flank steak nutrition facts​ and nutrition facts for flank steak​.
Flank Steak Cooking Tips
Preparation Methods
Flank steak, a lean beef cut, loves a good soak in marinade to soften up. Toss it in a mix with tangy stuff like vinegar or citrus juice to jazz up the flavor and make those tricky bits more chewable.
- Marinating Time: To create that melt-in-your-mouth vibe, bathe it for at least 6 hours or let it chill overnight.
- Marinade Ingredients: Mix soy sauce, garlic, and ginger for a flavor bomb that helps tenderize the meat.
- Simple Seasoning: To keep it simple and tasty, sprinkle salt, pepper, and your favorite herbs or spices before grilling or broiling it.
Flavor Enhancements
Flank steak is a flavor chameleon, soaking up bold tastes like a sponge. Here to make it pop:
- Bold Flavors: Garlic, soy sauce, and balsamic vinegar are your go-to friends for boosting the steak’s structural yumminess.
- Fresh Herbs: Toss in rosemary or thyme to give your steak a fancy flavor makeover.
Want to know more about what side of your steak you want? Check out our articles on flank steak nutrition facts​ and nutrition facts for flank steak​.
