Beef, New Zealand, imported, flank, separable lean and fat, raw: Nutrition Facts
Generic food Raw Meat
Beef, New Zealand, imported, flank, separable lean and fat, raw contains 161 kcal per 100 g. A typical serving of 4 oz (113 g) provides about 182 kcal.
Roughly 50% of its calories come from protein, with 50% 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 Vitamin B12, 38% of the Daily Value for zinc and 29% 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 | 161 kcal | |
| Total fat C | 8.9 g | 11% |
| Saturated fat C | 3.3 g | 16% |
| Trans fat C | 0.19 g | |
| Cholesterol C | 49 mg | 16% |
| Sodium C | 46 mg | 2% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 20.1 g | 40% |
| Vitamin A C | 8 µg | 0.9% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.33 mg | 2% |
| Thiamin (B1) C | 0.035 mg | 3% |
| Riboflavin (B2) C | 0.08 mg | 6% |
| Niacin (B3) C | 4.6 mg | 29% |
| Pantothenic acid (B5) C | 0.14 mg | 3% |
| Vitamin B6 C | 0.2 mg | 12% |
| Vitamin B12 C | 1.5 µg | 63% |
| Calcium C | 4 mg | 0.3% |
| Iron C | 1.5 mg | 9% |
| Magnesium C | 19 mg | 5% |
| Phosphorus C | 171 mg | 14% |
| Potassium C | 323 mg | 7% |
| Zinc C | 4.2 mg | 38% |
| Copper C | 0.044 mg | 5% |
| Manganese C | 0.006 mg | 0.3% |
| Selenium C | 3.4 µg | 6% |
% 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 50%
- Fat 50%
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
- Protein20.1 gin the lowest quarter of beef products (median 24.2 g)
- Fat8.9 gbelow the median for beef products (median 9.3 g)
- Saturated fat3.3 gbelow the median for beef products (median 3.5 g)
- Sodium46 mgin the lowest quarter of beef products (median 61 mg)
- Protein per 100 kcal12.5 gprotein density, useful for comparing foods with different calorie levels
- Water71.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.9 g |
|---|---|
| Polyunsaturated fat C | 0.23 g |
Amino acids (16)
| Tryptophan C | 0.21 g |
|---|---|
| Threonine C | 0.73 g |
| Isoleucine C | 0.84 g |
| Leucine C | 1.5 g |
| Lysine C | 1.6 g |
| Methionine C | 0.66 g |
| Phenylalanine C | 0.78 g |
| Tyrosine C | 0.68 g |
| Valine C | 0.89 g |
| Arginine C | 1.3 g |
| Histidine C | 0.73 g |
| Alanine C | 1 g |
| Glutamic acid C | 2.8 g |
| Glycine C | 1.1 g |
| Proline C | 0.65 g |
| Serine C | 0.71 g |
Individual fatty acids (44)
| EPA (omega-3, 20:5 n-3) C | 0.009 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| ALA (omega-3, 18:3 n-3) C | 0.053 g |
| Linoleic acid (omega-6, 18:2) C | 0.12 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.004 g |
| SFA 12:0 C | 0.005 g |
| SFA 14:0 C | 0.2 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 1.2 g |
| SFA 20:0 C | 0.009 g |
| MUFA 18:1 C | 2.6 g |
| PUFA 18:3 C | 0.055 g |
| PUFA 20:4 C | 0.017 g |
| SFA 22:0 C | 0.004 g |
| MUFA 14:1 C | 0.046 g |
| MUFA 16:1 C | 0.24 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.008 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.016 g |
| SFA 17:0 C | 0.11 g |
| SFA 24:0 C | 0.001 g |
| TFA 16:1 t C | 0.023 g |
| TFA 18:1 t C | 0.16 g |
| TFA 18:2 t,t C | 0.001 g |
| PUFA 18:2 CLAs C | 0.042 g |
| MUFA 24:1 c C | 0.002 g |
| PUFA 20:2 n-6 c,c C | 0.002 g |
| MUFA 16:1 c C | 0.22 g |
| MUFA 18:1 c C | 2.4 g |
| PUFA 18:2 n-6 c,c C | 0.073 g |
| MUFA 22:1 c C | 0 g |
| PUFA 18:3 n-6 c,c,c C | 0.002 g |
| MUFA 17:1 C | 0 g |
| PUFA 20:3 C | 0.008 g |
| Fatty acids, total trans-monoenoic C | 0.19 g |
| Fatty acids, total trans-polyenoic C | 0.001 g |
| MUFA 15:1 C | 0.002 g |
| PUFA 20:3 n-3 C | 0.001 g |
| PUFA 20:3 n-6 C | 0.007 g |
| PUFA 20:4 n-6 C | 0.017 g |
Carotenoids (8)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 8 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 6 IU |
| Vitamin D3 (cholecalciferol) C | 0.1 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (9)
| Water C | 71.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 0.93 g |
| Theobromine C | 0 mg |
| Energy C | 672 kJ |
| Vitamin A, IU C | 25 IU |
| 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 |
|---|---|---|---|---|
| Bison, ground, raw Raw | 164 | 19.9 g | 0 g | 8.9 g |
| Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw Raw | 168 | 20.5 g | 0 g | 9 g |
| Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, raw Raw | 169 | 20 g | 0 g | 9.2 g |
| Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw Raw | 164 | 20.6 g | 0 g | 9.1 g |
| Game meat, bear, raw Raw | 161 | 20.1 g | 0 g | 8.3 g |
| Lamb, New Zealand, imported, rack - partly frenched, separable lean only, raw Raw | 160 | 20.7 g | 0 g | 8.6 g |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw Raw | 170 | 20.7 g | 0 g | 9 g |
| Lamb, New Zealand, imported, square-cut shoulder, separable lean only, raw Raw | 154 | 19.7 g | 0 g | 8.3 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 161 kcal. 4 oz (113 g): about 182 kcal.
Is raw beef high in protein?
Raw beef contains 20.1 g of protein per 100 g (40% of the 50 g Daily Value), or 22.7 g in 4 oz (113 g). About 50% of its calories come from protein. Compared with other beef products, that is in the lowest quarter (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 8.9 g of fat per 100 g, of which 3.3 g is saturated (16% 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 Vitamin B12 (63% DV), zinc (38% DV), Niacin (B3) (29% DV), phosphorus (14% DV) and Vitamin B6 (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw beef?
100 g contains 46 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, New Zealand, imported, flank, separable lean and fat, raw has 161 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 174746. 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.