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Beef, flank, steak - nutritional information
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Beef, flank, steak

🔥 164 Calories
💪 20.1g Protein
🥑 9.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Meat
Beef, flank, steak
Energy density
Moderate
164 kcal per 100g
Macro energy profile
Balanced
49% Protein · 0% Carbohydrates · 51% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin B3Very high in vitamin B12High in vitamin B6High in zinc

Nutritional Information

164
kcal/100g
Protein
20.1g
Carbohydrates
0g
Fat
9.4g

About Beef, flank, steak

Beef flank steak is a flavorful cut of beef that comes from the abdominal muscles of the cow. This cut is known for its rich taste and is popular in various culinary traditions, particularly in Latin American and Asian cuisines. Flank steak is typically marbled with fat, which enhances its flavor and tenderness when cooked properly. It can be grilled, broiled, or pan-seared, making it a versatile choice for many dishes.

Nutritionally, flank steak is an excellent source of high-quality protein, essential for muscle building and repair. Each 100g serving contains 20.1g of protein, along with significant amounts of iron and vitamin B12, which are crucial for energy production and overall health. With a moderate fat content of 9.4g, including healthy fats, flank steak can be part of a balanced diet. Its low carbohydrate content makes it a suitable option for low-carb diets, while the rich flavor makes it an enjoyable addition to various meals.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in iron, which helps in the formation of red blood cells.
Contains vitamin B12 essential for nerve health and cognitive function.
Provides zinc, important for immune function and wound healing.
Good source of selenium, an antioxidant that helps protect cells.
Contains creatine, which can enhance athletic performance.
Provides essential amino acids needed for various bodily functions.
Supports healthy skin and hair due to its nutrient density.
May enhance satiety, helping with weight management.
Offers a rich flavor profile, making meals more enjoyable.

Recommended Food Pairings

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Grilled vegetables - The smoky flavor complements the richness of flank steak.
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Chimichurri sauce - A tangy sauce that adds freshness and enhances the meat's flavor.
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Rice - A neutral base that balances the meal and provides carbohydrates.
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Roasted potatoes - The starchy side pairs well with the savory taste of the beef.
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Salad - Fresh greens help cut through the richness of the steak, adding texture and nutrients.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Recommended frequency is 2-3 times per week.
  • •Marinate before grilling to enhance tenderness and flavor.
  • •Cook to medium rare for optimal texture and juiciness.
  • •Slice against the grain to improve tenderness.
  • •Pair with a variety of vegetables for a balanced meal.
  • •Consider using flank steak in stir-fries or fajitas for diverse recipes.

Selection & Storage

How to choose:

  • ✓Look for bright red color with minimal browning for freshness.
  • ✓Check for a firm texture; avoid any slimy or mushy areas.
  • ✓Smell the meat; it should have a fresh, meaty scent without any off odors.
  • ✓Choose cuts with good marbling, which indicates flavor and tenderness.
Storage
Store in the refrigerator at temperatures below 40°F (4°C) in a sealed container.
Shelf life
Refrigerated for 3-5 days; can be frozen for up to 6 months.

Warnings & Contraindications

  • ⚠️Individuals with certain allergies to beef or red meat should avoid it.
  • ⚠️Those with specific dietary restrictions may need to limit consumption.
  • ⚠️Excessive consumption of red meat may be associated with certain health risks.
  • ⚠️Ensure proper cooking to avoid foodborne illnesses from undercooked beef.

Frequently Asked Questions

How many calories does Beef, flank, steak have?

Beef flank steak contains approximately 164 calories per 100g serving. This makes it a relatively energy-dense protein source, ideal for those looking to incorporate more protein into their diet while managing calorie intake.

Is Beef, flank, steak healthy?

Yes, flank steak is a healthy choice for many diets. It is rich in protein, iron, and vitamin B12, which are essential for maintaining energy levels and supporting muscle health. However, moderation is key, especially regarding red meat consumption.

How should Beef, flank, steak be stored?

Beef flank steak should be stored in the refrigerator in its original packaging or in a sealed container at temperatures below 40°F (4°C). For longer storage, it can be frozen for up to 6 months. Always ensure it is well-wrapped to prevent freezer burn.

What are the benefits of eating Beef, flank, steak?

Eating flank steak provides numerous benefits, including a high protein content that supports muscle repair, essential vitamins like B12 for nerve function, and iron for oxygen transport in the blood. It can also help in maintaining overall energy levels.

How much Beef, flank, steak can I eat per day?

A moderate portion, around 150g, is recommended 2-3 times per week as part of a balanced diet. This allows you to enjoy the benefits of flank steak while minimizing potential health risks associated with excessive red meat consumption.

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