Beef Flank Steak

Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

4 oz (112.99999999999999g)

Amount per serving

Calories

168

% Daily Value *

Total Fat 7.1g

9%

Saturated Fat 3g

15%

Trans Fat

Cholesterol 78mg

26%

Sodium 64mg

3%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 24.5g

Vitamin D 3 IU

1%

Calcium 32mg

2%

Iron 2mg

10%

Potassium 384mg

8%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

6%

0.07 mg

Riboflavin

9%

0.12 mg

Niacin

52%

8.31 mg

Pantothenic Acid

15%

0.73 mg

Vitamin B6

40%

0.67 mg

Folate

14.7 mcg

Folic Acid

0 mcg

Food Folate

14.7 mcg

Fortified Folate

14.7 mcg

Choline

19%

102 mg

Betaine

15 mg

Vitamin B12

56%

1.33 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

0 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

2%

0.35 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0.11 mcg

Vitamin D2

Vitamin D3

0.11 mcg

Vitamin D

1%

3.39 IU

Vitamin K

1%

1.36 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

2%

31.6 mg

Iron

10%

1.83 mg

Magnesium

6%

26 mg

Phosphorus

18%

231 mg

Potassium

8%

384 mg

Sodium

3%

64.4 mg

Zinc

42%

4.66 mg

Copper

9%

0.08 mg

Manganese

1%

0.02 mg

Selenium

52%

28.7 mcg

Fluoride

Iodine

Fat

9%

7.11 g

Saturated Fat

15%

2.95 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.01 g

Tridecylic Acid

Myristic Acid

0.2 g

Pentadecylic Acid

Palmitic Acid

1.9 g

Margaric Acid

Stearic Acid

0.83 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

2.8 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.24 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

2.55 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.01 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.29 g

9,12-octadecadienoic Acid

0.17 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.07 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0.04 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.01 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

26%

78 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

49%

24.5 g

Tryptophan

0.16 g

Threonine

0.98 g

Isoleucine

1.12 g

Leucine

1.95 g

Lysine

2.07 g

Methionine

0.64 g

Cystine

0.32 g

Phenylalanine

0.97 g

Tyrosine

0.78 g

Valine

1.22 g

Arginine

1.59 g

Histidine

0.78 g

Alanine

1.49 g

Aspartic Acid

2.24 g

Glutamic Acid

3.68 g

Glycine

1.49 g

Proline

1.17 g

Serine

0.97 g

Hydroxyproline

0.26 g

Carbohydrates

0%

0 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

0 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

168 kcal

Water

77.7 g

Ash

1.12 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 4 oz (113.4g)
  • 1 steak (202g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin B12
  • Excellent source of Zinc
  • Excellent source of Selenium
  • Good source of Pantothenic Acid
  • Good source of Choline
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Tryptophan

  • Some foods that are a good source of Tryptophan include chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts.

100g of Beef Flank Steak contains 21.7g of protein, which is about the same as 3.6 eggs, 0.8 chicken breasts, or 1.6 cups (422g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


High in Cholesterol.

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