Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled: Nutrition Facts
Generic food Cooked Meat
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled contains 202 kcal per 100 g. A typical serving of 1 steak, yield from 483 g raw meat (387 g) provides about 782 kcal.
Roughly 57% of its calories come from protein, with 43% from fat and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for beef products on FoodFactly (198 kcal per 100 g).
100 g provides 76% of the Daily Value for Vitamin B12, 53% of the Daily Value for selenium and 47% 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 | 202 kcal | |
| Total fat C | 9.3 g | 12% |
| Saturated fat C | 3.8 g | 19% |
| Cholesterol I | 81 mg | 27% |
| Sodium I | 53 mg | 2% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein C | 27.6 g | 55% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E I | 0.39 mg | 3% |
| Vitamin K I | 1.4 µg | 1% |
| Thiamin (B1) I | 0.069 mg | 6% |
| Riboflavin (B2) I | 0.12 mg | 9% |
| Niacin (B3) I | 7.5 mg | 47% |
| Pantothenic acid (B5) I | 0.54 mg | 11% |
| Vitamin B6 I | 0.55 mg | 32% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 I | 1.8 µg | 76% |
| Choline I | 105 mg | 19% |
| Calcium I | 18 mg | 1% |
| Iron I | 1.8 mg | 10% |
| Magnesium I | 22 mg | 5% |
| Phosphorus I | 201 mg | 16% |
| Potassium I | 326 mg | 7% |
| Zinc I | 4.8 mg | 44% |
| Copper I | 0.088 mg | 10% |
| Manganese I | 0.009 mg | 0.4% |
| Selenium I | 28.9 µg | 53% |
% 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 57%
- Fat 43%
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
- Protein27.6 gabove the median for beef products (median 24.2 g)
- Fat9.3 gabove the median for beef products (median 9.3 g)
- Saturated fat3.8 gabove the median for beef products (median 3.5 g)
- Sodium53 mgin the lowest quarter of beef products (median 61 mg)
- Protein per 100 kcal13.6 gprotein density, useful for comparing foods with different calorie levels
- Water63.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.8 g |
|---|---|
| Polyunsaturated fat C | 0.36 g |
Amino acids (19)
| Tryptophan C | 0.18 g |
|---|---|
| Threonine C | 1.1 g |
| Isoleucine C | 1.3 g |
| Leucine C | 2.2 g |
| Lysine C | 2.3 g |
| Methionine C | 0.72 g |
| Cystine C | 0.36 g |
| Phenylalanine C | 1.1 g |
| Tyrosine C | 0.88 g |
| Valine C | 1.4 g |
| Arginine C | 1.8 g |
| Histidine C | 0.88 g |
| Alanine C | 1.7 g |
| Aspartic acid C | 2.5 g |
| Glutamic acid C | 4.1 g |
| Glycine C | 1.7 g |
| Proline C | 1.3 g |
| Serine C | 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 | 0.22 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0.015 g |
| SFA 12:0 I | 0.015 g |
| SFA 14:0 I | 0.28 g |
| SFA 16:0 I | 2.5 g |
| SFA 18:0 I | 1.1 g |
| MUFA 18:1 I | 3.4 g |
| PUFA 18:3 I | 0.1 g |
| PUFA 20:4 I | 0.037 g |
| MUFA 16:1 I | 0.34 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.015 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 C | 63.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 1.1 g |
| Theobromine Z | 0 mg |
| Energy C | 843 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food I | 9 µg |
| Betaine I | 13.8 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 |
|---|---|---|---|---|
| Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked Cooked | 201 | 27.5 g | 0 g | 9.2 g |
| Pork, fresh, loin, sirloin (roasts), bone-in, separable lean only, cooked, roasted Cooked | 204 | 27.8 g | 0 g | 9.4 g |
| Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled Cooked | 200 | 27.7 g | 0 g | 9 g |
| Veal, loin, chop, separable lean and fat, cooked, grilled Cooked | 198 | 28 g | 0.16 g | 9.5 g |
| Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, cooked Cooked | 206 | 28.2 g | 0 g | 9.5 g |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, broiled Cooked | 198 | 28.3 g | 0.02 g | 9.4 g |
| Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted Cooked | 204 | 28.4 g | 0 g | 9.2 g |
| Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, cooked Cooked | 201 | 26.7 g | 0 g | 9.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169435. 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.