Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw is a meat providing 155 kcal per 100g serving, primarily fueled by protein (21.2g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Vitamin B12, offering 45% of your recommended daily allowance (1.09 µg). Despite a higher energy concentration (1.6 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 21.2 g
- Carbohydrates
- 0 g
- Fat
- 7.2 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw supplies 21.2g of protein per 100g, accounting for approximately 55% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 21.2 g |
| Fiber, total dietary | 0 g |
| Total Sugars | 0 g |
| Total lipid (fat) | 7.2 g |
| Carbohydrate, by difference | 0 g |
| Energy | 155 kcal |
| Energy | 650 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 1.1 µg |
| Selenium | 23.9 µg |
| Zinc | 3.7 mg |
| Vitamin B6 | 0.6 mg |
| Phosphorus | 195 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 1.1 µg |
| Vitamin K (phylloquinone) | 1.2 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 195 mg |
| Sodium, Na | 54 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 25 mg |
| Potassium, K | 328 mg |
| Zinc, Zn | 3.7 mg |
| Selenium, Se | 23.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Betaine | 13 mg |
| Choline, total | 88.6 mg |
| Hydroxyproline | 0.2 g |
| Ash | 1 g |
| Tryptophan | 0.1 g |
| Threonine | 0.8 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.7 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.3 g |
| Proline | 1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 11 µg |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.2 g |
| MUFA 16:1 | 0.3 g |
| Water | 70.7 g |
| Niacin | 6.3 mg |
| Pantothenic acid | 0.6 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.9 g |
| MUFA 18:1 | 2.6 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Isoleucine | 1 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Cystine | 0.3 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| Folate, DFE | 11 µg |
| Fatty acids, total monounsaturated | 2.9 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| Cholesterol | 65 mg |
| Fatty acids, total saturated | 3 g |
| Folate, food | 11 µg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 3.7 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- steak188 g
- oz113 g
Compare Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw with Category Peers
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw vs Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, raw
Compared to Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, raw, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 2% less protein and 0% higher calories per 100g.
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw vs Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw
Compared to Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw has 2% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw?
A standard 100-gram serving of Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw contains 155 calories (649 kJ), alongside 21.2g of protein, 0g of carbohydrates, and 7.2g of fat.
In common serving sizes:- 188g (steak): ~291 kcal
- 113g (oz): ~175 kcal
Is Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw are:
- Vitamin B12: 1.09 µg (45% of your daily value)
- Selenium: 23.9 µg (43% of your daily value)
- Zinc: 3.7 mg (34% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169563).