Beef flank steak, boneless, choice, raw

USDA name: Beef, flank, steak, boneless, choice, raw

144 calories in 3 oz (85 g). Per 100 g, protein: 20.1 g, carbohydrates: 0 g, fat: 9.4 g.

Among the other records in Beef Products, per 100 g: less calcium than 99%, and less protein than 82%.

Compare with another food →

Serving
1
= 85 g
144KCAL
Where the calories come from

Beef flank steak, boneless, choice, raw, 3 oz

144 calories

  • Protein17.1 g49% of calories
  • Carbs0 g0% of calories
  • Fat8 g51% of calories

How values are estimated

  • Estimated upper bound: carbohydrate minus an assumed 0 g fiber because fiber was not reported.

The source table below keeps USDA's reported values. — means not reported.

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories144
% Daily Value*
Total Fat 8 g10%
Saturated Fat 3 g15%
Trans Fat 0.33 g
Cholesterol 49 mg16%
Sodium 43.6 mg2%
Total Carbohydrate 0 g0%
Protein 17.1 g
Calcium 3.3 mg0%
Iron 1.6 mg9%
Potassium 282 mg6%

* 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.

minerals

% of the Daily Value in this serving

  • Zinc43% 4.7 mg
  • Phosphorus11% 142 mg
  • Iron9% 1.6 mg
  • Potassium6% 282 mg
  • Copper4% 0.038 mg
  • Magnesium4% 16 mg
  • Sodium2% 43.6 mg

Little or none: Calcium, Manganese.

How it compares

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

  • Calcium

    Lower than 99%

    Same value as 0 of 968 other records.

    leastmost

  • Protein

    Lower than 82%

    Same value as 0 of 968 other records.

    leastmost

  • Sodium

    Lower than 81%

    Same value as 0 of 968 other records.

    leastmost

  • Iron

    Lower than 80%

    Same value as 0 of 968 other records.

    leastmost

  • Calories

    Lower than 68%

    Same value as 0 of 968 other records.

    leastmost

  • Potassium

    Higher than 60%

    Same value as 0 of 937 other records.

    leastmost

Questions

How many calories are in beef flank steak, boneless, choice, raw?
3 oz (85 g): 144 calories; protein: 17.1 g, carbohydrates: 0 g, fat: 8 g.
How much protein is in beef flank steak, boneless, choice, raw?
20.1 g per 100 g. Its estimated share of calories is 47%, using 4 kcal per gram of protein.
How many net carbs are in beef flank steak, boneless, choice, raw?
estimated 0 g per 100 g. Estimated upper bound: carbohydrate minus an assumed 0 g fiber because fiber was not reported.

Similar foods

All 22 reported nutrients, per 100 g+
Water69.8 g
Energy (Atwater General Factors)164 kcal
Energy (Atwater Specific Factors)170 kcal
Nitrogen3.2 g
Protein20.1 g
Total lipid (fat)9.4 g
Ash0.99 g
Carbohydrate, by difference0 g
Calcium, Ca3.8 mg
Iron, Fe1.8 mg
Magnesium, Mg18.9 mg
Phosphorus, P167 mg
Potassium, K332 mg
Sodium, Na51.3 mg
Zinc, Zn5.6 mg
Copper, Cu0.045 mg
Manganese, Mn0.002 mg
Fatty acids, total saturated3.6 g
Fatty acids, total monounsaturated3.6 g
Fatty acids, total polyunsaturated0.31 g
Fatty acids, total trans0.39 g
Cholesterol57.7 mg

Source: USDA Foundation Foods: analyzed samples with full documentation. FDC ID 2646175, published 2023-10-26. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.