Beef flank steak, lean and fat, raw

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

140 calories in 3 oz (85 g). Per 100 g, protein: 21.2 g, carbohydrates: 0 g, fat: 8.3 g.

Among the other records in Beef Products, per 100 g: more calcium than 98%, and less iron than 93%.

Compare with another food →

Serving
1
= 85 g
140KCAL
Where the calories come from

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

140 calories

  • Protein18 g53% of calories
  • Carbs0 g0% of calories

    incl. 0 g fiber · 0 g sugars

  • Fat7 g47% of calories

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories140
% Daily Value*
Total Fat 7 g9%
Saturated Fat 2.9 g15%
Cholesterol 57.8 mg19%
Sodium 45.9 mg2%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 18 g
Vitamin D 0.085 mcg0%
Calcium 22.9 mg2%
Iron 1.3 mg7%
Potassium 281 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 B1242% 1 µg
  • Niacin (B3)36% 5.8 mg
  • Vitamin B629% 0.49 mg
  • Choline14% 75.3 mg
  • Pantothenic acid (B5)11% 0.53 mg
  • Riboflavin (B2)6% 0.076 mg
  • Thiamin (B1)4% 0.048 mg
  • Folate3% 10.2 µg
  • Vitamin E2% 0.28 mg
  • Vitamin K1% 1.1 µg

Little or none: Vitamin D, Vitamin A, Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium36% 19.8 µg
  • Zinc29% 3.2 mg
  • Phosphorus13% 164 mg
  • Iron7% 1.3 mg
  • Copper7% 0.06 mg
  • Potassium6% 281 mg
  • Magnesium4% 18.7 mg
  • Sodium2% 45.9 mg
  • Calcium2% 22.9 mg

Little or none: Manganese.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid2.7 g
  • Aspartic acid1.6 g
  • Lysine•1.5 g
  • Leucine•1.4 g
  • Arginine1.2 g
  • Glycine1.1 g
  • Alanine1.1 g
  • Valine•0.89 g
  • Proline0.86 g
  • Isoleucine•0.82 g
  • Threonine•0.72 g
  • Phenylalanine•0.71 g
  • Serine0.71 g
  • Histidine•0.58 g
  • Tyrosine0.57 g
  • Methionine•0.47 g
  • Cystine0.23 g
  • Tryptophan•0.12 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.

  • Calcium

    Higher than 98%

    Same value as 1 of 968 other records.

    leastmost

  • Iron

    Lower than 93%

    Same value as 3 of 968 other records.

    leastmost

  • Protein

    Lower than 73%

    Same value as 4 of 968 other records.

    leastmost

  • Sodium

    Lower than 71%

    Same value as 44 of 968 other records.

    leastmost

  • Calories

    Lower than 71%

    Same value as 5 of 968 other records.

    leastmost

  • Potassium

    Higher than 59%

    Same value as 8 of 937 other records.

    leastmost

Questions

How many calories are in beef flank steak, lean and fat, raw?
3 oz (85 g): 140 calories; protein: 18 g, carbohydrates: 0 g, fat: 7 g.
How much protein is in beef flank steak, lean and fat, raw?
21.2 g per 100 g. Its estimated share of calories is 51%, using 4 kcal per gram of protein.
How many net carbs are in beef flank steak, lean and fat, raw?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 97 reported nutrients, per 100 g+
Water69.5 g
Energy165 kcal
Energy692 kj
Protein21.2 g
Total lipid (fat)8.3 g
Ash1 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca27 mg
Iron, Fe1.6 mg
Magnesium, Mg22 mg
Phosphorus, P193 mg
Potassium, K330 mg
Sodium, Na54 mg
Zinc, Zn3.8 mg
Copper, Cu0.071 mg
Manganese, Mn0.013 mg
Selenium, Se23.3 µg
Fluoride, F22.4 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.056 mg
Riboflavin0.09 mg
Niacin6.8 mg
Pantothenic acid0.62 mg
Vitamin B-60.57 mg
Folate, total12 µg
Folic acid0 µg
Folate, food12 µg
Folate, DFE12 µg
Choline, total88.6 mg
Betaine13 mg
Vitamin B-121.2 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)0.33 mg
Vitamin E, added0 mg
Tocopherol, beta0 mg
Tocopherol, gamma0 mg
Tocopherol, delta0 mg
Vitamin D (D2 + D3), International Units4 iu
Vitamin D (D2 + D3)0.1 µg
Vitamin D3 (cholecalciferol)0.1 µg
Vitamin K (phylloquinone)1.3 µg
Vitamin K (Dihydrophylloquinone)0 µg
Fatty acids, total saturated3.4 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.016 g
SFA 12:00.016 g
SFA 14:00.25 g
SFA 16:02.2 g
SFA 18:00.99 g
Fatty acids, total monounsaturated3.4 g
MUFA 16:10.34 g
MUFA 18:13 g
MUFA 20:10.008 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.34 g
PUFA 18:20.2 g
PUFA 18:30.094 g
PUFA 18:40 g
PUFA 20:40.031 g
PUFA 20:5 n-3 (EPA)0.002 g
PUFA 22:5 n-3 (DPA)0.012 g
PUFA 22:6 n-3 (DHA)0.001 g
Cholesterol68 mg
Tryptophan0.14 g
Threonine0.85 g
Isoleucine0.96 g
Leucine1.7 g
Lysine1.8 g
Methionine0.55 g
Cystine0.27 g
Phenylalanine0.84 g
Tyrosine0.68 g
Valine1.1 g
Arginine1.4 g
Histidine0.68 g
Alanine1.3 g
Aspartic acid1.9 g
Glutamic acid3.2 g
Glycine1.3 g
Proline1 g
Serine0.84 g
Hydroxyproline0.22 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169433, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.