Beef flank steak, lean, braised

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

201 calories in 3 oz (85 g). Per 100 g, protein: 28 g, carbohydrates: 0 g, fat: 13 g.

Among the other records in Beef Products, per 100 g: more iron than 95%, and more sodium than 81%.

Compare with another food →

Serving
1
= 85 g
201KCAL
Where the calories come from

Beef flank steak, lean, braised, 3 oz

201 calories

  • Protein23.8 g49% of calories
  • Carbs0 g0% of calories

    incl. 0 g fiber · 0 g sugars

  • Fat11.1 g51% of calories

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories201
% Daily Value*
Total Fat 11.1 g14%
Saturated Fat 4.7 g24%
Cholesterol 60.4 mg20%
Sodium 61.2 mg3%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 23.8 g
Vitamin D 0.17 mcg1%
Calcium 5.1 mg0%
Iron 2.9 mg16%
Potassium 298 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 B12121% 2.9 µg
  • Niacin (B3)24% 3.9 mg
  • Vitamin B618% 0.31 mg
  • Choline16% 90.7 mg
  • Riboflavin (B2)12% 0.16 mg
  • Thiamin (B1)10% 0.12 mg
  • Pantothenic acid (B5)6% 0.32 mg
  • Folate2% 7.7 µg
  • Vitamin K1% 1.4 µg
  • Vitamin D1% 0.17 µg
  • Vitamin E1% 0.12 mg

Little or none: Vitamin A, Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium48% 26.2 µg
  • Zinc47% 5.1 mg
  • Phosphorus18% 227 mg
  • Iron16% 2.9 mg
  • Copper12% 0.11 mg
  • Potassium6% 298 mg
  • Magnesium5% 20.4 mg
  • Sodium3% 61.2 mg
  • Manganese1% 0.016 mg

Little or none: Calcium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3.6 g
  • Aspartic acid2.2 g
  • Lysine•2 g
  • Leucine•1.9 g
  • Arginine1.5 g
  • Glycine1.5 g
  • Alanine1.4 g
  • Valine•1.2 g
  • Proline1.1 g
  • Isoleucine•1.1 g
  • Threonine•0.95 g
  • Phenylalanine•0.94 g
  • Serine0.94 g
  • Histidine•0.76 g
  • Tyrosine0.76 g
  • Methionine•0.62 g
  • Cystine0.31 g
  • Tryptophan•0.16 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 95%

    Same value as 1 of 968 other records.

    leastmost

  • Sodium

    Higher than 81%

    Same value as 6 of 968 other records.

    leastmost

  • Protein

    Higher than 74%

    Same value as 0 of 968 other records.

    leastmost

  • Calcium

    Lower than 74%

    Same value as 93 of 968 other records.

    leastmost

  • Calories

    Higher than 73%

    Same value as 2 of 968 other records.

    leastmost

  • Potassium

    Higher than 72%

    Same value as 5 of 937 other records.

    leastmost

Questions

How many calories are in beef flank steak, lean, braised?
3 oz (85 g): 201 calories; protein: 23.8 g, carbohydrates: 0 g, fat: 11.1 g.
How much protein is in beef flank steak, lean, braised?
28 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, lean, braised?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 93 reported nutrients, per 100 g+
Water57.3 g
Energy237 kcal
Energy992 kj
Protein28 g
Total lipid (fat)13 g
Ash2.1 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca6 mg
Iron, Fe3.5 mg
Magnesium, Mg24 mg
Phosphorus, P267 mg
Potassium, K351 mg
Sodium, Na72 mg
Zinc, Zn6 mg
Copper, Cu0.12 mg
Manganese, Mn0.019 mg
Selenium, Se30.8 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.14 mg
Riboflavin0.19 mg
Niacin4.6 mg
Pantothenic acid0.38 mg
Vitamin B-60.36 mg
Folate, total9 µg
Folic acid0 µg
Folate, food9 µg
Folate, DFE9 µg
Choline, total107 mg
Betaine14 mg
Vitamin B-123.4 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)0.14 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units8 iu
Vitamin D (D2 + D3)0.2 µg
Vitamin D3 (cholecalciferol)0.2 µg
Vitamin K (phylloquinone)1.6 µg
Vitamin K (Dihydrophylloquinone)0 µg
Fatty acids, total saturated5.5 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.01 g
SFA 12:00.01 g
SFA 14:00.42 g
SFA 16:03.2 g
SFA 18:01.7 g
Fatty acids, total monounsaturated5.4 g
MUFA 16:10.48 g
MUFA 18:14.8 g
MUFA 20:10.01 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.39 g
PUFA 18:20.28 g
PUFA 18:30.09 g
PUFA 18:40 g
PUFA 20:40.02 g
PUFA 20:5 n-3 (EPA)0.003 g
PUFA 22:5 n-3 (DPA)0.015 g
PUFA 22:6 n-3 (DHA)0.001 g
Cholesterol71 mg
Tryptophan0.18 g
Threonine1.1 g
Isoleucine1.3 g
Leucine2.2 g
Lysine2.4 g
Methionine0.73 g
Cystine0.36 g
Phenylalanine1.1 g
Tyrosine0.89 g
Valine1.4 g
Arginine1.8 g
Histidine0.89 g
Alanine1.7 g
Aspartic acid2.6 g
Glutamic acid4.2 g
Glycine1.7 g
Proline1.3 g
Serine1.1 g
Hydroxyproline0.29 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 168610, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.