Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled is a meat providing 178 kcal per 100g serving, primarily fueled by protein (28g) for structured dietary protein for cellular and muscle maintenance. On the micronutrient spectrum, it provides a strong 63% DV of Selenium (34.7 µg) per 100g. A higher calorie density (1.8 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 28 g
- Carbohydrates
- 0 g
- Fat
- 6.5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled supplies 28g of protein per 100g, accounting for approximately 63% 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 | 28 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 6.5 g |
| Carbohydrate, by difference | 0 g |
| Total Sugars | 0 g |
| Energy | 744 kJ |
| Energy | 178 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 34.7 µg |
| Vitamin B12 | 1.3 µg |
| Zinc | 5.1 mg |
| Vitamin B6 | 0.6 mg |
| Phosphorus | 226 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 1.3 µg |
| Vitamin K (phylloquinone) | 1.3 µg |
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 226 mg |
| Sodium, Na | 59 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 20 mg |
| Potassium, K | 365 mg |
| Zinc, Zn | 5.1 mg |
| Selenium, Se | 34.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Betaine | 14 mg |
| Choline, total | 106 mg |
| Hydroxyproline | 0.3 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 | 0.2 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| 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 |
| Water | 65.5 g |
| Niacin | 8.2 mg |
| Pantothenic acid | 0.6 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.8 g |
| MUFA 18:1 | 2.3 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Folate, food | 9 µg |
| Cholesterol | 76 mg |
| Fatty acids, total saturated | 2.7 g |
| Folate, DFE | 9 µg |
| Fatty acids, total monounsaturated | 2.5 g |
| Fatty acids, total polyunsaturated | 0.3 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
- oz85 g
- steak (yield from 467 g raw meat)379 g
Compare Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled with Category Peers
Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled vs Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled
Compared to Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled, Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 2% less protein and 0% lower calories per 100g.
Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted vs Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled
Compared to Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted, Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 1% more 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, select, cooked, broiled?
A standard 100-gram serving of Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled contains 178 calories (745 kJ), alongside 28g of protein, 0g of carbohydrates, and 6.5g of fat.
In common serving sizes:- 85g (oz): ~151 kcal
- 379g (steak (yield from 467 g raw meat)): ~675 kcal
Is Beef, flank, steak, separable lean only, trimmed to 0" fat, select, 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, select, 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, select, 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, select, cooked, broiled are:
- Selenium: 34.7 µg (63% of your daily value)
- Vitamin B12: 1.34 µg (56% 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 174775).