Beef Flank Steak Nutrition

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Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

151

% Daily Value *

Total Fat 5.5g

Saturated Fat 2.3g

Trans Fat

Cholesterol 65mg

Sodium 50mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 23.8g

Vitamin D

Calcium 17mg

Iron 1mg

Potassium 310mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

0.07 mg

Riboflavin

10%

0.13 mg

Niacin

43%

6.95 mg

Pantothenic Acid

0.47 mg

Vitamin B6

31%

0.53 mg

Folate

7.65 mcg

Folic Acid

0 mcg

Food Folate

7.65 mcg

Fortified Folate

7.65 mcg

Choline

16%

90.5 mg

Betaine

11.9 mg

Vitamin B12

47%

1.14 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0 mcg

Retinol

0 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

0.32 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

—

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

1.1 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

17 mg

Iron

1.45 mg

Magnesium

20.4 mg

Phosphorus

15%

192 mg

Potassium

310 mg

Sodium

50.1 mg

Zinc

39%

4.33 mg

Copper

0.06 mg

Manganese

0.01 mg

Selenium

54%

29.5 mcg

Fluoride

—

Iodine

—

Fat

5.51 g

Saturated Fat

11%

2.28 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.01 g

Tridecylic Acid

—

Myristic Acid

0.16 g

Pentadecylic Acid

—

Palmitic Acid

1.47 g

Margaric Acid

—

Stearic Acid

0.65 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

2.17 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.19 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

1.98 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.01 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.22 g

9,12-octadecadienoic Acid

0.14 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.05 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0.03 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

22%

64.6 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

48%

23.8 g

Tryptophan

0.16 g

Threonine

0.95 g

Isoleucine

1.08 g

Leucine

1.89 g

Lysine

2.01 g

Methionine

0.62 g

Cystine

0.31 g

Phenylalanine

0.94 g

Tyrosine

0.76 g

Valine

1.18 g

Arginine

1.54 g

Histidine

0.76 g

Alanine

1.44 g

Aspartic Acid

2.16 g

Glutamic Acid

3.57 g

Glycine

1.45 g

Proline

1.13 g

Serine

0.94 g

Hydroxyproline

0.25 g

Carbohydrates

0 g

Fibre

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

151 kcal

Water

55.7 g

Ash

0.96 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

3 oz (85 g)
1 steak (yield from 467 g raw meat) (379 g)

Nutrient Sources ^‡

Excellent source of Niacin
Excellent source of Vitamin B6
Excellent source of Vitamin B12
Excellent source of Zinc
Excellent source of Selenium
Good source of Choline
Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Very High Protein
Moderate Fat
Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Tryptophan

Some foods that are a good source of Tryptophan include chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Beef Flank Steak contains 28g of protein, which is about the same as 4.7 eggs, 1 chicken breast, or 2 cups (543g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

High in Cholesterol.

Beef Flank Steak

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡