Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw
As a recognized meat, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw delivers 145 calories per 100g, with energy primarily anchored by protein (21.2g) to support daily activity. It serves as a rich source of Selenium, offering 45% of your recommended daily allowance (24.5 µg). Despite a higher energy concentration (1.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 21.2 g
- Carbohydrates
- 0 g
- Fat
- 6.1 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw supplies 21.2g of protein per 100g, accounting for approximately 58% 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 |
|---|---|
| Total lipid (fat) | 6.1 g |
| Carbohydrate, by difference | 0 g |
| Total Sugars | 0 g |
| Protein | 21.2 g |
| Fiber, total dietary | 0 g |
| Energy | 608 kJ |
| Energy | 145 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 24.5 µg |
| Vitamin B12 | 1 µg |
| Vitamin B6 | 0.6 mg |
| Zinc | 3.6 mg |
| Phosphorus | 197 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin B-6 | 0.6 mg |
| Vitamin B-12 | 1 µg |
| Vitamin K (phylloquinone) | 1.2 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 24 mg |
| Potassium, K | 326 mg |
| Zinc, Zn | 3.6 mg |
| Selenium, Se | 24.5 µg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 197 mg |
| Sodium, Na | 54 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Hydroxyproline | 0.2 g |
| Choline, total | 88.6 mg |
| Betaine | 13 mg |
| Water | 72 g |
| Niacin | 5.7 mg |
| Pantothenic acid | 0.6 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.7 g |
| MUFA 18:1 | 2.2 g |
| PUFA 18:2 | 0.1 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 |
| 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 |
| Folate, food | 11 µg |
| Cholesterol | 62 mg |
| Fatty acids, total saturated | 2.5 g |
| Folate, DFE | 11 µg |
| Fatty acids, total monounsaturated | 2.5 g |
| Fatty acids, total polyunsaturated | 0.2 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 3.6 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
- steak173 g
- oz113 g
Compare Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw with Category Peers
Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw vs Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw
Compared to Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw has 2% more protein and 0% higher calories per 100g.
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw vs Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, raw
Compared to Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, raw, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw has 1% more protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw?
A standard 100-gram serving of Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw contains 145 calories (607 kJ), alongside 21.2g of protein, 0g of carbohydrates, and 6.1g of fat.
In common serving sizes:- 173g (steak): ~251 kcal
- 113g (oz): ~164 kcal
Is Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, 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, select, 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, select, 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, select, raw are:
- Selenium: 24.5 µg (45% of your daily value)
- Vitamin B12: 1.01 µg (42% of your daily value)
- Vitamin B6: 0.586 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 169564).