Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled: Nutrition Facts
Generic food Cooked Meat
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled contains 178 kcal per 100 g. A typical serving of 1 steak, yield from 467 g raw meat (379 g) provides about 675 kcal.
Roughly 66% of its calories come from protein, with 34% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in beef products on FoodFactly, where the median is 198 kcal per 100 g across 961 foods.
100 g provides 63% of the Daily Value for selenium, 56% of the Daily Value for Vitamin B12 and 51% of the Daily Value for Niacin (B3).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 178 kcal | |
| Total fat M | 6.5 g | 8% |
| Saturated fat C | 2.7 g | 13% |
| Cholesterol I | 76 mg | 25% |
| Sodium I | 59 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 28 g | 56% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E I | 0.37 mg | 2% |
| Vitamin K I | 1.3 µg | 1% |
| Thiamin (B1) I | 0.08 mg | 7% |
| Riboflavin (B2) I | 0.15 mg | 11% |
| Niacin (B3) I | 8.2 mg | 51% |
| Pantothenic acid (B5) I | 0.55 mg | 11% |
| Vitamin B6 I | 0.62 mg | 36% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 I | 1.3 µg | 56% |
| Choline I | 107 mg | 19% |
| Calcium I | 20 mg | 2% |
| Iron I | 1.7 mg | 10% |
| Magnesium I | 24 mg | 6% |
| Phosphorus I | 226 mg | 18% |
| Potassium I | 365 mg | 8% |
| Zinc I | 5.1 mg | 46% |
| Copper I | 0.076 mg | 8% |
| Manganese I | 0.01 mg | 0.4% |
| Selenium I | 34.7 µg | 63% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 66%
- Fat 34%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein28 gabove the median for beef products (median 24.2 g)
- Fat6.5 gbelow the median for beef products (median 9.3 g)
- Saturated fat2.7 gbelow the median for beef products (median 3.5 g)
- Sodium59 mgbelow the median for beef products (median 61 mg)
- Protein per 100 kcal15.7 gprotein density, useful for comparing foods with different calorie levels
- Water65.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.6 g |
|---|---|
| Polyunsaturated fat C | 0.26 g |
Amino acids (19)
| Tryptophan M | 0.18 g |
|---|---|
| Threonine M | 1.1 g |
| Isoleucine M | 1.3 g |
| Leucine M | 2.2 g |
| Lysine M | 2.4 g |
| Methionine M | 0.73 g |
| Cystine M | 0.36 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 0.89 g |
| Valine M | 1.4 g |
| Arginine M | 1.8 g |
| Histidine M | 0.89 g |
| Alanine M | 1.7 g |
| Aspartic acid M | 2.5 g |
| Glutamic acid M | 4.2 g |
| Glycine M | 1.7 g |
| Proline M | 1.3 g |
| Serine M | 1.1 g |
| Hydroxyproline I | 0.29 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) I | 0.16 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0.006 g |
| SFA 12:0 I | 0.006 g |
| SFA 14:0 I | 0.19 g |
| SFA 16:0 I | 1.7 g |
| SFA 18:0 I | 0.76 g |
| MUFA 18:1 I | 2.3 g |
| PUFA 18:3 I | 0.064 g |
| PUFA 20:4 I | 0.032 g |
| MUFA 16:1 I | 0.22 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.006 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (9)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta Z | 0 mg |
| Tocopherol, gamma Z | 0 mg |
| Tocopherol, delta Z | 0 mg |
Other components (12)
| Water M | 65.5 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.1 g |
| Theobromine Z | 0 mg |
| Energy C | 744 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food I | 9 µg |
| Betaine I | 14 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Beef
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted Cooked | 180 | 28.2 g | 0 g | 6.7 g |
| Game meat, horse, cooked, roasted Cooked | 175 | 28.1 g | 0 g | 6.1 g |
| Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled Cooked | 173 | 27.6 g | 0 g | 6.1 g |
| Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean only, cooked, roasted Cooked | 181 | 27.7 g | 0 g | 7 g |
| Pork, fresh, loin, blade (roasts), boneless, separable lean only, cooked, roasted Cooked | 175 | 27.6 g | 0 g | 7.1 g |
| Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted Cooked | 173 | 27.2 g | 0 g | 6.3 g |
| Game meat, bison, top sirloin, separable lean only, 1" steak, cooked, broiled Cooked | 171 | 28.1 g | 0 g | 5.7 g |
| Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled Cooked | 186 | 28.1 g | 0 g | 7.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked beef?
100 g of cooked beef has 178 kcal. 1 steak, yield from 467 g raw meat (379 g): about 675 kcal. 3 oz (85 g): about 151 kcal.
Is cooked beef high in protein?
Cooked beef contains 28 g of protein per 100 g (56% of the 50 g Daily Value), or 106 g in 1 steak, yield from 467 g raw meat (379 g). About 66% of its calories come from protein. Compared with other beef products, that is above the median (median 24.2 g).
How many carbs are in cooked beef?
Cooked beef has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in cooked beef?
Cooked beef contains 6.5 g of fat per 100 g, of which 2.7 g is saturated (13% of the Daily Value).
What vitamins and minerals does cooked beef contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (63% DV), Vitamin B12 (56% DV), Niacin (B3) (51% DV), zinc (46% DV) and Vitamin B6 (36% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beef?
100 g contains 59 mg of sodium, 3% of the 2,300 mg Daily Value.
Does beef have the same nutrition cooked and raw?
No. Per 100 g, beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 178 kcal, while beef, retail cuts, separable fat, raw has 674 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 174775. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.