Beef flank steak, lean and fat, braised

USDA name: Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised

224 calories in 3 oz (85 g). Per 100 g, protein: 27 g, carbohydrates: 0 g, fat: 16.4 g.

Serving
1
= 85 g
224KCAL

Beef flank steak, lean and fat, braised, 3 oz

224 calories

Protein
22.9 g
Carbs
0 g
Fat
14 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories224
% Daily Value*
Total Fat 14 g18%
Saturated Fat 5.9 g29%
Cholesterol 61.2 mg20%
Sodium 59.5 mg3%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 22.9 g
Calcium 5.1 mg0%
Iron 2.8 mg16%
Potassium 286 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.

vitamins

% of the Daily Value in this serving

  • Vitamin B12117% 2.8 µg
  • Niacin (B3)23% 3.8 mg
  • Vitamin B618% 0.3 mg
  • Riboflavin (B2)12% 0.15 mg
  • Thiamin (B1)10% 0.12 mg
  • Pantothenic acid (B5)6% 0.31 mg
  • Vitamin E4% 0.59 mg
  • Folate2% 7.7 µg
  • Vitamin K2% 2.1 µg

Little or none: Vitamin A, Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium47% 25.8 µg
  • Zinc45% 4.9 mg
  • Phosphorus17% 218 mg
  • Iron16% 2.8 mg
  • Copper11% 0.1 mg
  • Potassium6% 286 mg
  • Magnesium5% 19.6 mg
  • Sodium3% 59.5 mg
  • Manganese1% 0.015 mg

Little or none: Calcium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3.4 g
  • Aspartic acid2.1 g
  • Lysine•1.9 g
  • Leucine•1.8 g
  • Arginine1.4 g
  • Alanine1.4 g
  • Glycine1.3 g
  • Valine•1.1 g
  • Isoleucine•1 g
  • Proline1 g
  • Threonine•1 g
  • Phenylalanine•0.9 g
  • Serine0.88 g
  • Histidine•0.79 g
  • Tyrosine0.77 g
  • Methionine•0.59 g
  • Cystine0.26 g
  • Tryptophan•0.26 g

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.

  • Iron

    Higher than 93%

    Same value as 1 of 968 other records.

    leastmost

  • Calories

    Higher than 82%

    Same value as 2 of 968 other records.

    leastmost

  • Sodium

    Higher than 78%

    Same value as 15 of 968 other records.

    leastmost

  • Total fat

    Higher than 77%

    Same value as 1 of 968 other records.

    leastmost

  • Calcium

    Lower than 74%

    Same value as 93 of 968 other records.

    leastmost

  • Protein

    Higher than 65%

    Same value as 0 of 968 other records.

    leastmost

Questions

How many calories are in beef flank steak, lean and fat, braised?
3 oz (85 g): 224 calories; protein: 22.9 g, carbohydrates: 0 g, fat: 14 g.
How much protein is in beef flank steak, lean and fat, braised?
27 g per 100 g. Its estimated share of calories is 41%, using 4 kcal per gram of protein.
How many net carbs are in beef flank steak, lean and fat, braised?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 87 reported nutrients, per 100 g+
Water55 g
Energy263 kcal
Energy1,100 kj
Protein27 g
Total lipid (fat)16.4 g
Ash2 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca6 mg
Iron, Fe3.3 mg
Magnesium, Mg23 mg
Phosphorus, P256 mg
Potassium, K337 mg
Sodium, Na70 mg
Zinc, Zn5.8 mg
Copper, Cu0.12 mg
Manganese, Mn0.018 mg
Selenium, Se30.4 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.14 mg
Riboflavin0.18 mg
Niacin4.4 mg
Pantothenic acid0.37 mg
Vitamin B-60.35 mg
Folate, total9 µg
Folic acid0 µg
Folate, food9 µg
Folate, DFE9 µg
Vitamin B-123.3 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU0 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.69 mg
Vitamin E, added0 mg
Vitamin K (phylloquinone)2.5 µg
Fatty acids, total saturated6.9 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.02 g
SFA 12:00.02 g
SFA 14:00.54 g
SFA 16:04.1 g
SFA 18:02.1 g
Fatty acids, total monounsaturated6.9 g
MUFA 16:10.64 g
MUFA 18:16.2 g
MUFA 20:10.02 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.53 g
PUFA 18:20.36 g
PUFA 18:30.15 g
PUFA 18:40 g
PUFA 20:40.02 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol72 mg
Tryptophan0.3 g
Threonine1.2 g
Isoleucine1.2 g
Leucine2.1 g
Lysine2.2 g
Methionine0.69 g
Cystine0.3 g
Phenylalanine1.1 g
Tyrosine0.91 g
Valine1.3 g
Arginine1.7 g
Histidine0.92 g
Alanine1.6 g
Aspartic acid2.5 g
Glutamic acid4.1 g
Glycine1.5 g
Proline1.2 g
Serine1 g
Hydroxyproline0.28 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169434, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.