Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled is a meat providing 186 kcal per 100g serving, primarily fueled by protein (27.9g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Vitamin B12, offering 67% of your recommended daily allowance (1.6 µg). A higher calorie density (1.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 27.9 g
- Carbohydrates
- 0 g
- Fat
- 7.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled supplies 27.9g of protein per 100g, accounting for approximately 60% 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) | 7.4 g |
| Carbohydrate, by difference | 0 g |
| Total Sugars | 0 g |
| Protein | 27.9 g |
| Fiber, total dietary | 0 g |
| Energy | 186 kcal |
| Energy | 777 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 1.6 µg |
| Selenium | 31.9 µg |
| Zinc | 5.1 mg |
| Vitamin B6 | 0.6 mg |
| Phosphorus | 217 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin B-6 | 0.6 mg |
| Vitamin B-12 | 1.6 µg |
| Vitamin K (phylloquinone) | 1.3 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 18 mg |
| Potassium, K | 350 mg |
| Zinc, Zn | 5.1 mg |
| Selenium, Se | 31.9 µg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 23 mg |
| Phosphorus, P | 217 mg |
| Sodium, Na | 57 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Hydroxyproline | 0.3 g |
| Choline, total | 106 mg |
| Betaine | 14 mg |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.4 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 |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2 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 |
| Water | 64.8 g |
| Niacin | 8 mg |
| Pantothenic acid | 0.5 mg |
| MUFA 20:1 | 0 g |
| Ash | 1.1 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 | 4.2 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.2 g |
| MUFA 16:1 | 0.3 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| Folate, DFE | 9 µg |
| Fatty acids, total monounsaturated | 2.9 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| Folate, food | 9 µg |
| Cholesterol | 78 mg |
| Fatty acids, total saturated | 3.1 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 5.1 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
- steak383 g
- oz85 g
Compare Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled with Category Peers
Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled vs Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
Compared to Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled, Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 1% less protein and 0% higher calories per 100g.
Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled vs Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
Compared to Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled, Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 1% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled?
A standard 100-gram serving of Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled contains 186 calories (778 kJ), alongside 27.9g of protein, 0g of carbohydrates, and 7.4g of fat.
In common serving sizes:- 383g (steak): ~712 kcal
- 85g (oz): ~158 kcal
Is Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, 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 only, trimmed to 0" fat, all grades, 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 only, trimmed to 0" fat, all grades, 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 only, trimmed to 0" fat, all grades, cooked, broiled are:
- Vitamin B12: 1.6 µg (67% of your daily value)
- Selenium: 31.9 µg (58% of your daily value)
- Zinc: 5.09 mg (46% 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 174774).