Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
Delivering 202 kcal per 100 grams, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled functions as a meat with protein (27.6g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Vitamin B12 at 76% of the standard daily value (1.82 µg). A higher calorie density (2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 27.6 g
- Carbohydrates
- 0 g
- Fat
- 9.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled supplies 27.6g 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 |
|---|---|
| Carbohydrate, by difference | 0 g |
| Fiber, total dietary | 0 g |
| Total Sugars | 0 g |
| Total lipid (fat) | 9.3 g |
| Protein | 27.6 g |
| Energy | 202 kcal |
| Energy | 843 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 1.8 µg |
| Selenium | 28.9 µg |
| Zinc | 4.8 mg |
| Vitamin B6 | 0.5 mg |
| Phosphorus | 201 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.5 mg |
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin B-12 | 1.8 µg |
| Vitamin K (phylloquinone) | 1.4 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 18 mg |
| Potassium, K | 326 mg |
| Zinc, Zn | 4.8 mg |
| Selenium, Se | 28.9 µg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 201 mg |
| Sodium, Na | 53 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Betaine | 13.8 mg |
| Choline, total | 105 mg |
| Hydroxyproline | 0.3 g |
| Water | 63.3 g |
| MUFA 20:1 | 0 g |
| Niacin | 7.5 mg |
| Pantothenic acid | 0.5 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 1.1 g |
| MUFA 18:1 | 3.4 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.3 g |
| Cystine | 0.4 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 0.9 g |
| Aspartic acid | 2.5 g |
| Serine | 1.1 g |
| Ash | 1.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| MUFA 16:1 | 0.3 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.3 g |
| Tryptophan | 0.2 g |
| Threonine | 1.1 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.9 g |
| Alanine | 1.7 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| Folate, DFE | 9 µg |
| Fatty acids, total monounsaturated | 3.8 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| Folate, food | 9 µg |
| Cholesterol | 81 mg |
| Fatty acids, total saturated | 3.8 g |
Serving calculator
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 1.8 µg of Vitamin B12 (76% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Zinc Rich
Contains 4.8 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- oz85 g
- steak (yield from 483 g raw meat)387 g
Compare Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled with Category Peers
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled vs Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8"fat, choice, cooked, broiled
Compared to Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8"fat, choice, cooked, broiled, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled has 2% less protein and 0% lower calories per 100g.
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled vs Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted
Compared to Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled has 4% 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, broiled?
A standard 100-gram serving of Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled contains 202 calories (845 kJ), alongside 27.6g of protein, 0g of carbohydrates, and 9.3g of fat.
In common serving sizes:- 85g (oz): ~172 kcal
- 387g (steak (yield from 483 g raw meat)): ~782 kcal
Is Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 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, broiled 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, broiled?
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, broiled are:
- Vitamin B12: 1.82 µg (76% of your daily value)
- Selenium: 28.9 µg (53% of your daily value)
- Zinc: 4.79 mg (44% 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 169435).