Beef flank steak

USDA name: Beef, steak, flank

328 calories in 1 cup (135 g). Per 100 g, protein: 29.1 g, carbohydrates: 0 g, fat: 14.1 g.

Serving
1
= 135 g
328KCAL

Beef flank steak, 1 cup

328 calories

Protein
39.3 g
Carbs
0 g
Fat
19 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size1 cup (135 g)
Amount per serving
Calories328
% Daily Value*
Total Fat 19 g24%
Saturated Fat 6.8 g34%
Cholesterol 123 mg41%
Sodium 500 mg22%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 39.3 g
Vitamin D 0.14 mcg1%
Calcium 9.4 mg1%
Iron 3.3 mg18%
Potassium 400 mg9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B12163% 3.9 µg
  • Niacin (B3)53% 8.5 mg
  • Vitamin B638% 0.65 mg
  • Riboflavin (B2)36% 0.47 mg
  • Choline15% 80.7 mg
  • Thiamin (B1)9% 0.11 mg
  • Folate2% 9.4 µg
  • Vitamin K2% 2.2 µg
  • Vitamin A1% 9.4 µg
  • Vitamin E1% 0.14 mg
  • Vitamin D1% 0.14 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Zinc98% 10.8 mg
  • Selenium81% 44.5 µg
  • Sodium22% 500 mg
  • Iron18% 3.3 mg
  • Phosphorus18% 225 mg
  • Copper16% 0.14 mg
  • Potassium9% 400 mg
  • Magnesium7% 31.1 mg
  • Calcium1% 9.4 mg

How it compares

Against other records in Beef, excludes ground, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calcium

    Lower than 100%

    Same value as 0 of 33 other records.

    leastmost

  • Protein

    Higher than 88%

    Same value as 0 of 33 other records.

    leastmost

  • Calories

    Higher than 55%

    Same value as 0 of 33 other records.

    leastmost

  • Total fat

    Higher than 55%

    Same value as 0 of 33 other records.

    leastmost

  • Sodium

    Higher than 55%

    Same value as 2 of 33 other records.

    leastmost

  • Potassium

    Higher than 55%

    Same value as 0 of 33 other records.

    leastmost

Questions

How many calories are in beef flank steak?
1 cup (135 g): 328 calories; protein: 39.3 g, carbohydrates: 0 g, fat: 19 g.
How much protein is in beef flank steak?
29.1 g per 100 g. Its estimated share of calories is 48%, using 4 kcal per gram of protein.
How many net carbs are in beef flank steak?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water55.6 g
Energy243 kcal
Protein29.1 g
Total lipid (fat)14.1 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca7 mg
Iron, Fe2.4 mg
Magnesium, Mg23 mg
Phosphorus, P167 mg
Potassium, K296 mg
Sodium, Na370 mg
Zinc, Zn8 mg
Copper, Cu0.11 mg
Selenium, Se33 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.082 mg
Riboflavin0.34 mg
Niacin6.3 mg
Vitamin B-60.48 mg
Folate, total7 µg
Folic acid0 µg
Folate, food7 µg
Folate, DFE7 µg
Choline, total59.8 mg
Vitamin B-122.9 µg
Vitamin B-12, added0 µg
Vitamin A, RAE7 µg
Retinol7 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.1 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0.1 µg
Vitamin K (phylloquinone)1.6 µg
Fatty acids, total saturated5 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.008 g
SFA 12:00.007 g
SFA 14:00.34 g
SFA 16:02.8 g
SFA 18:01.6 g
Fatty acids, total monounsaturated6.2 g
MUFA 16:10.51 g
MUFA 18:15.4 g
MUFA 20:10.015 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.61 g
PUFA 18:20.5 g
PUFA 18:30.011 g
PUFA 18:40 g
PUFA 20:40.066 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0.015 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol91 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2705827, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.