Beef, steak, flank: Nutrition Facts
Generic food Meat
Beef, steak, flank contains 243 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 49 kcal.
Roughly 52% of its calories come from fat, with 48% from protein and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for beef, excludes ground on FoodFactly (241 kcal per 100 g).
100 g provides 120% of the Daily Value for Vitamin B12, 73% of the Daily Value for zinc and 60% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 243 kcal | |
| Total fat C | 14.1 g | 18% |
| Saturated fat C | 5 g | 25% |
| Cholesterol C | 91 mg | 30% |
| Sodium C | 370 mg | 16% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 29.1 g | 58% |
| Vitamin A C | 7 µg | 0.8% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.1 mg | 0.7% |
| Vitamin K C | 1.6 µg | 1% |
| Thiamin (B1) C | 0.082 mg | 7% |
| Riboflavin (B2) C | 0.35 mg | 27% |
| Niacin (B3) C | 6.3 mg | 39% |
| Vitamin B6 C | 0.48 mg | 28% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 C | 2.9 µg | 120% |
| Choline C | 59.8 mg | 11% |
| Calcium C | 7 mg | 0.5% |
| Iron C | 2.4 mg | 13% |
| Magnesium C | 23 mg | 5% |
| Phosphorus C | 167 mg | 13% |
| Potassium C | 296 mg | 6% |
| Zinc C | 8 mg | 73% |
| Copper C | 0.11 mg | 12% |
| Selenium C | 33 µg | 60% |
% 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 48%
- Fat 52%
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
- Protein29.1 gin the top quarter of beef, excludes ground (median 27.1 g)
- Fat14.1 gabove the median for beef, excludes ground (median 14 g)
- Saturated fat5 gbelow the median for beef, excludes ground (median 5.5 g)
- Sodium370 mgabove the median for beef, excludes ground (median 368 mg)
- Protein per 100 kcal12 gprotein density, useful for comparing foods with different calorie levels
- Water55.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 6.2 g |
|---|---|
| Polyunsaturated fat C | 0.61 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.5 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.008 g |
| SFA 12:0 C | 0.007 g |
| SFA 14:0 C | 0.34 g |
| SFA 16:0 C | 2.8 g |
| SFA 18:0 C | 1.6 g |
| MUFA 18:1 C | 5.4 g |
| PUFA 18:3 C | 0.011 g |
| PUFA 20:4 C | 0.066 g |
| MUFA 16:1 C | 0.51 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.015 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.015 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 7 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 55.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 7 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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 |
|---|---|---|---|---|
| Raccoon | 253 | 29 g | 0 g | 14.4 g |
| Barbecue beef, no sauce | 252 | 28 g | 0 g | 15.2 g |
| Steak, NS as to type of meat, NS as to fat eaten | 230 | 27 g | 0 g | 13 g |
| Pork, steak, lean only eaten | 230 | 26.7 g | 0 g | 12.8 g |
| Pork, ears | 236 | 26.2 g | 0 g | 13.8 g |
| Pork, bones | 236 | 26.2 g | 0 g | 13.8 g |
| Lamb, chop | 264 | 27.4 g | 0 g | 16.3 g |
| Hog maws | 250 | 26.5 g | 0 g | 16 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in beef?
100 g of beef has 243 kcal. 1 oz yields (20 g): about 49 kcal. 1 cubic inch (17 g): about 41 kcal. 1 piece/slice, any size (30 g): about 73 kcal.
Is beef high in protein?
Beef contains 29.1 g of protein per 100 g (58% of the 50 g Daily Value), or 5.8 g in 1 oz yields (20 g). About 48% of its calories come from protein. Compared with other beef, excludes ground, that is among the highest quarter (median 27.1 g).
How many carbs are in beef?
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 beef?
Beef contains 14.1 g of fat per 100 g, of which 5 g is saturated (25% of the Daily Value).
What vitamins and minerals does beef contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (120% DV), zinc (73% DV), selenium (60% DV), Niacin (B3) (39% DV) and Vitamin B6 (28% DV). The full list is in the vitamins and minerals table above.
How much sodium is in beef?
100 g contains 370 mg of sodium, 16% of the 2,300 mg Daily Value.
Does beef have the same nutrition not specified and raw?
No. Per 100 g, beef, steak, flank has 243 kcal, while beef, retail cuts, separable fat, raw has 674 kcal. Processing 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2705827. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.