Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw: Nutrition Facts
Generic food Raw Meat
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw contains 145 kcal per 100 g. A typical serving of 1 steak (173 g) provides about 251 kcal.
Roughly 61% of its calories come from protein, with 39% 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 45% of the Daily Value for selenium, 42% of the Daily Value for Vitamin B12 and 35% of the Daily Value for Niacin (B3).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 145 kcal | |
| Total fat C | 6.1 g | 8% |
| Saturated fat C | 2.5 g | 13% |
| Cholesterol I | 62 mg | 21% |
| Sodium I | 54 mg | 2% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein C | 21.2 g | 42% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E I | 0.3 mg | 2% |
| Vitamin K I | 1.2 µg | 1% |
| Thiamin (B1) I | 0.076 mg | 6% |
| Riboflavin (B2) I | 0.12 mg | 9% |
| Niacin (B3) I | 5.7 mg | 35% |
| Pantothenic acid (B5) I | 0.6 mg | 12% |
| Vitamin B6 I | 0.59 mg | 34% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 I | 1 µg | 42% |
| Choline I | 88.6 mg | 16% |
| Calcium I | 24 mg | 2% |
| Iron I | 1.5 mg | 9% |
| Magnesium I | 22 mg | 5% |
| Phosphorus I | 197 mg | 16% |
| Potassium I | 326 mg | 7% |
| Zinc I | 3.6 mg | 33% |
| Copper I | 0.074 mg | 8% |
| Manganese I | 0.01 mg | 0.4% |
| Selenium I | 24.5 µg | 45% |
% 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 61%
- Fat 39%
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
- Protein21.2 gbelow the median for beef products (median 24.2 g)
- Fat6.1 gin the lowest quarter of beef products (median 9.3 g)
- Saturated fat2.5 gbelow the median for beef products (median 3.5 g)
- Sodium54 mgin the lowest quarter of beef products (median 61 mg)
- Protein per 100 kcal14.6 gprotein density, useful for comparing foods with different calorie levels
- Water72 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.5 g |
|---|---|
| Polyunsaturated fat C | 0.23 g |
Amino acids (19)
| Tryptophan C | 0.14 g |
|---|---|
| Threonine C | 0.85 g |
| Isoleucine C | 0.97 g |
| Leucine C | 1.7 g |
| Lysine C | 1.8 g |
| Methionine C | 0.55 g |
| Cystine C | 0.27 g |
| Phenylalanine C | 0.84 g |
| Tyrosine C | 0.68 g |
| Valine C | 1.1 g |
| Arginine C | 1.4 g |
| Histidine C | 0.68 g |
| Alanine C | 1.3 g |
| Aspartic acid C | 1.9 g |
| Glutamic acid C | 3.2 g |
| Glycine C | 1.3 g |
| Proline C | 1 g |
| Serine C | 0.84 g |
| Hydroxyproline I | 0.22 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 | 0.14 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0.011 g |
| SFA 12:0 I | 0.011 g |
| SFA 14:0 I | 0.18 g |
| SFA 16:0 I | 1.6 g |
| SFA 18:0 I | 0.72 g |
| MUFA 18:1 I | 2.2 g |
| PUFA 18:3 I | 0.068 g |
| PUFA 20:4 I | 0.023 g |
| MUFA 16:1 I | 0.25 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 C | 72 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.98 g |
| Theobromine Z | 0 mg |
| Energy C | 608 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food I | 11 µg |
| Betaine I | 13 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 (loin and shoulder blade), separable lean only, raw Raw | 144 | 21.2 g | 0 g | 5.9 g |
| Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw Raw | 143 | 21.2 g | 0 g | 5.8 g |
| Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, raw Raw | 146 | 21 g | 0 g | 6.2 g |
| Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw Raw | 143 | 20.9 g | 0 g | 5.9 g |
| Pork, fresh, loin, whole, separable lean only, raw Raw | 143 | 21.4 g | 0 g | 5.7 g |
| Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, raw Raw | 143 | 20.7 g | 0 g | 6.1 g |
| Pork, fresh, loin, country-style ribs, separable lean only, raw Raw | 140 | 20.8 g | 0 g | 5.6 g |
| Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw Raw | 152 | 21.8 g | 0 g | 6.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw beef?
100 g of raw beef has 145 kcal. 1 steak (173 g): about 251 kcal. 4 oz (113 g): about 164 kcal.
Is raw beef high in protein?
Raw beef contains 21.2 g of protein per 100 g (42% of the 50 g Daily Value), or 36.7 g in 1 steak (173 g). About 61% of its calories come from protein. Compared with other beef products, that is below the median (median 24.2 g).
How many carbs are in raw beef?
Raw 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 raw beef?
Raw beef contains 6.1 g of fat per 100 g, of which 2.5 g is saturated (13% of the Daily Value).
What vitamins and minerals does raw beef contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (45% DV), Vitamin B12 (42% DV), Niacin (B3) (35% DV), Vitamin B6 (34% DV) and zinc (33% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw beef?
100 g contains 54 mg of sodium, 2% of the 2,300 mg Daily Value.
Does beef have the same nutrition raw and cooked?
No. Per 100 g, beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw has 145 kcal, while beef, retail cuts, separable fat, cooked has 680 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 169564. 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.