Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled: Nutrition Facts
Generic food Cooked Meat
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled contains 194 kcal per 100 g. A typical serving of 1 steak (387 g) provides about 751 kcal.
Roughly 60% of its calories come from protein, with 40% 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 73% of the Daily Value for Vitamin B12, 57% of the Daily Value for selenium 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 | 194 kcal | |
| Total fat M | 8.3 g | 11% |
| Saturated fat C | 3.5 g | 17% |
| Cholesterol I | 80 mg | 27% |
| Sodium I | 56 mg | 2% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 27.8 g | 56% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E I | 0.38 mg | 3% |
| Vitamin K I | 1.4 µg | 1% |
| Thiamin (B1) I | 0.074 mg | 6% |
| Riboflavin (B2) I | 0.14 mg | 11% |
| Niacin (B3) I | 8.2 mg | 51% |
| Pantothenic acid (B5) I | 0.55 mg | 11% |
| Vitamin B6 I | 0.58 mg | 34% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 I | 1.7 µg | 73% |
| Choline I | 106 mg | 19% |
| Calcium I | 15 mg | 1% |
| Iron I | 1.8 mg | 10% |
| Magnesium I | 23 mg | 5% |
| Phosphorus I | 211 mg | 17% |
| Potassium I | 338 mg | 7% |
| Zinc I | 5.1 mg | 46% |
| Copper I | 0.086 mg | 10% |
| Manganese I | 0.01 mg | 0.4% |
| Selenium I | 31.2 µg | 57% |
% 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 60%
- Fat 40%
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
- Protein27.8 gabove the median for beef products (median 24.2 g)
- Fat8.3 gbelow the median for beef products (median 9.3 g)
- Saturated fat3.5 gbelow the median for beef products (median 3.5 g)
- Sodium56 mgbelow the median for beef products (median 61 mg)
- Protein per 100 kcal14.3 gprotein density, useful for comparing foods with different calorie levels
- Water64.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.3 g |
|---|---|
| Polyunsaturated fat C | 0.33 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 | 0.72 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 | 0.21 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0.008 g |
| SFA 12:0 I | 0.008 g |
| SFA 14:0 I | 0.24 g |
| SFA 16:0 I | 2.2 g |
| SFA 18:0 I | 0.98 g |
| MUFA 18:1 I | 3 g |
| PUFA 18:3 I | 0.082 g |
| PUFA 20:4 I | 0.041 g |
| MUFA 16:1 I | 0.29 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.008 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 | 64.1 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.1 g |
| Theobromine Z | 0 mg |
| Energy C | 811 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food I | 9 µg |
| Betaine I | 13.9 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
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 194 kcal. 1 steak (387 g): about 751 kcal. 3 oz (85 g): about 165 kcal.
Is cooked beef high in protein?
Cooked beef contains 27.8 g of protein per 100 g (56% of the 50 g Daily Value), or 108 g in 1 steak (387 g). About 60% 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 8.3 g of fat per 100 g, of which 3.5 g is saturated (17% 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 Vitamin B12 (73% DV), selenium (57% DV), Niacin (B3) (51% DV), zinc (46% DV) and Vitamin B6 (34% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beef?
100 g contains 56 mg of sodium, 2% 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, choice, cooked, broiled has 194 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 168611. 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.