Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
Delivering 263 kcal per 100 grams, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised functions as a meat with protein (27g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 138% of your daily value for Vitamin B12 (3.3 µg) in a standard 100g portion. A higher calorie density (2.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 27 g
- Carbohydrates
- 0 g
- Fat
- 16.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised supplies 27g of protein per 100g, accounting for approximately 41% 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 | 27 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 16.4 g |
| Carbohydrate, by difference | 0 g |
| Energy | 263 kcal |
| Total Sugars | 0 g |
| Energy | 1100 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.3 µg |
| Selenium | 30.4 µg |
| Zinc | 5.8 mg |
| Vitamin B6 | 0.3 mg |
| Phosphorus | 256 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 3.3 µg |
| Vitamin B-6 | 0.3 mg |
| Vitamin K (phylloquinone) | 2.5 µg |
| Vitamin E (alpha-tocopherol) | 0.7 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Selenium, Se | 30.4 µg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 23 mg |
| Phosphorus, P | 256 mg |
| Sodium, Na | 70 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 6 mg |
| Potassium, K | 337 mg |
| Zinc, Zn | 5.8 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 9 µg |
| Ash | 2 g |
| Cholesterol | 72 mg |
| Fatty acids, total saturated | 6.9 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 9 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.2 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.9 g |
| Alanine | 1.6 g |
| Glutamic acid | 4 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.5 g |
| MUFA 16:1 | 0.6 g |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.4 mg |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.2 g |
| Cystine | 0.3 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 0.9 g |
| Aspartic acid | 2.5 g |
| Serine | 1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 4.1 g |
| SFA 18:0 | 2.1 g |
| MUFA 18:1 | 6.2 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 6.9 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| Water | 55 g |
| Folate, food | 9 µg |
| Hydroxyproline | 0.3 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 5.8 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Keto Optimized
Supplies 16.4g of dietary fat with just 0g of net carbs, fitting seamlessly into strict ketogenic macronutrient targets.
Common serving sizes
- piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)262 g
- oz85 g
Compare Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised with Category Peers
Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled vs Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
Compared to Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 2% more protein and 0% higher calories per 100g.
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised vs Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled
Compared to Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 3% more 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, choice, cooked, braised?
A standard 100-gram serving of Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised contains 263 calories (1100 kJ), alongside 27g of protein, 0g of carbohydrates, and 16.4g of fat.
In common serving sizes:- 262g (piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)): ~689 kcal
- 85g (oz): ~224 kcal
Is Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 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, choice, cooked, braised 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, choice, cooked, braised?
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, choice, cooked, braised are:
- Vitamin B12: 3.3 µg (138% of your daily value)
- Selenium: 30.4 µg (55% of your daily value)
- Zinc: 5.77 mg (52% 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 169434).