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Beef Flank Steak

Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled

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Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

151

% Daily Value *

Total Fat 5.5g

Saturated Fat 2.3g

Trans Fat

Cholesterol 65mg

Sodium 50mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 23.8g

Vitamin D

Calcium 17mg

Iron 1mg

Potassium 310mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
6%
0.07 mg
Riboflavin
10%
0.13 mg
Niacin
43%
6.95 mg
Pantothenic Acid
9%
0.47 mg
Vitamin B6
31%
0.53 mg
Folate
7.65 mcg
Folic Acid
0 mcg
Food Folate
7.65 mcg
Fortified Folate
7.65 mcg
Choline
16%
90.5 mg
Betaine
11.9 mg
Vitamin B12
47%
1.14 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%
0.32 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
Vitamin D2
Vitamin D3
Vitamin D
Vitamin K
1%
1.1 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
1%
17 mg
Iron
8%
1.45 mg
Magnesium
5%
20.4 mg
Phosphorus
15%
192 mg
Potassium
7%
310 mg
Sodium
2%
50.1 mg
Zinc
39%
4.33 mg
Copper
7%
0.06 mg
Manganese
0%
0.01 mg
Selenium
54%
29.5 mcg
Fluoride
Iodine

Fat
7%
5.51 g
Saturated Fat
11%
2.28 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
0.16 g
Pentadecylic Acid
Palmitic Acid
1.47 g
Margaric Acid
Stearic Acid
0.65 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
2.17 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.19 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
1.98 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
0.22 g
9,12-octadecadienoic Acid
0.14 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.05 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)
0.03 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
22%
64.6 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
48%
23.8 g
Tryptophan
0.16 g
Threonine
0.95 g
Isoleucine
1.08 g
Leucine
1.89 g
Lysine
2.01 g
Methionine
0.62 g
Cystine
0.31 g
Phenylalanine
0.94 g
Tyrosine
0.76 g
Valine
1.18 g
Arginine
1.54 g
Histidine
0.76 g
Alanine
1.44 g
Aspartic Acid
2.16 g
Glutamic Acid
3.57 g
Glycine
1.45 g
Proline
1.13 g
Serine
0.94 g
Hydroxyproline
0.25 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
151 kcal
Water
55.7 g
Ash
0.96 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 3 oz (85 g)
  • 1 steak (yield from 467 g raw meat) (379 g)

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 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

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Recommended Protein Powder

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Essential Amino Acids

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

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Beef Flank Steak contains 28g of protein, which is about the same as 4.7 eggs, 1 chicken breast, or 2 cups (543g) of black beans.

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.

Zero Trans Fat.

High in Cholesterol.

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