Flank steak, all grades, raw

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

132 calories in 3 oz (85 g). Per 100 g, protein: 21.2 g, carbohydrates: 0 g, fat: 7.2 g.

Among the other records in Beef Products, per 100 g: more calcium than 97%, and less iron than 93%.

Compare with another food →

Serving
1
= 85 g
132KCAL
Where the calories come from

Flank steak, all grades, raw, 3 oz

132 calories

  • Protein18 g57% of calories
  • Carbs0 g0% of calories

    incl. 0 g fiber · 0 g sugars

  • Fat6.1 g43% of calories

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories132
% Daily Value*
Total Fat 6.1 g8%
Saturated Fat 2.5 g13%
Cholesterol 55.3 mg18%
Sodium 45.9 mg2%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 18 g
Calcium 21.3 mg2%
Iron 1.3 mg7%
Potassium 279 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 B1239% 0.93 µg
  • Niacin (B3)33% 5.3 mg
  • Vitamin B629% 0.49 mg
  • Choline14% 75.3 mg
  • Pantothenic acid (B5)10% 0.52 mg
  • Riboflavin (B2)7% 0.087 mg
  • Thiamin (B1)5% 0.056 mg
  • Folate2% 9.3 µg
  • Vitamin E2% 0.26 mg
  • Vitamin K1% 1 µg

Little or none: Vitamin A, Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium37% 20.3 µg
  • Zinc29% 3.1 mg
  • Phosphorus13% 166 mg
  • Iron7% 1.3 mg
  • Copper7% 0.061 mg
  • Potassium6% 279 mg
  • Magnesium4% 18.7 mg
  • Sodium2% 45.9 mg
  • Calcium2% 21.3 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•0.9 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 97%

    Same value as 8 of 968 other records.

    leastmost

  • Iron

    Lower than 93%

    Same value as 3 of 968 other records.

    leastmost

  • Calories

    Lower than 77%

    Same value as 6 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

  • Total fat

    Lower than 65%

    Same value as 0 of 968 other records.

    leastmost

Questions

How many calories are in flank steak, all grades, raw?
3 oz (85 g): 132 calories; protein: 18 g, carbohydrates: 0 g, fat: 6.1 g.
How much protein is in flank steak, all grades, raw?
21.2 g per 100 g. Its estimated share of calories is 55%, using 4 kcal per gram of protein.
How many net carbs are in flank steak, all grades, raw?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 92 reported nutrients, per 100 g+
Water70.7 g
Energy155 kcal
Energy650 kj
Protein21.2 g
Total lipid (fat)7.2 g
Ash1 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca25 mg
Iron, Fe1.6 mg
Magnesium, Mg22 mg
Phosphorus, P195 mg
Potassium, K328 mg
Sodium, Na54 mg
Zinc, Zn3.7 mg
Copper, Cu0.072 mg
Manganese, Mn0.012 mg
Selenium, Se23.9 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.066 mg
Riboflavin0.1 mg
Niacin6.3 mg
Pantothenic acid0.61 mg
Vitamin B-60.58 mg
Folate, total11 µg
Folic acid0 µg
Folate, food11 µg
Folate, DFE11 µg
Choline, total88.6 mg
Betaine13 mg
Vitamin B-121.1 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)0.31 mg
Vitamin E, added0 mg
Tocopherol, beta0 mg
Tocopherol, gamma0 mg
Tocopherol, delta0 mg
Vitamin K (phylloquinone)1.2 µg
Fatty acids, total saturated3 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.014 g
SFA 12:00.014 g
SFA 14:00.22 g
SFA 16:01.9 g
SFA 18:00.86 g
Fatty acids, total monounsaturated2.9 g
MUFA 16:10.3 g
MUFA 18:12.6 g
MUFA 20:10.007 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.28 g
PUFA 18:20.17 g
PUFA 18:30.081 g
PUFA 18:40 g
PUFA 20:40.027 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
Cholesterol65 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 169563, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.