Flank steak, broiled

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

163 calories in 3 oz (85 g). Per 100 g, protein: 27.7 g, carbohydrates: 0 g, fat: 8.2 g.

Serving
1
= 85 g
163KCAL

Flank steak, broiled, 3 oz

163 calories

Protein
23.5 g
Carbs
0 g
Fat
7 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories163
% Daily Value*
Total Fat 7 g9%
Saturated Fat 2.9 g14%
Cholesterol 67.2 mg22%
Sodium 47.6 mg2%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 23.5 g
Calcium 17 mg1%
Iron 1.5 mg8%
Potassium 288 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 B1258% 1.4 µg
  • Niacin (B3)39% 6.3 mg
  • Vitamin B629% 0.49 mg
  • Choline16% 89.6 mg
  • Pantothenic acid (B5)9% 0.46 mg
  • Riboflavin (B2)9% 0.11 mg
  • Thiamin (B1)5% 0.064 mg
  • Vitamin E2% 0.32 mg
  • Folate2% 7.7 µg
  • Vitamin K1% 1.2 µg

Little or none: Vitamin A, Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium45% 25 µg
  • Zinc38% 4.2 mg
  • Phosphorus14% 179 mg
  • Iron8% 1.5 mg
  • Copper8% 0.07 mg
  • Potassium6% 288 mg
  • Magnesium5% 19.6 mg
  • Sodium2% 47.6 mg
  • Calcium1% 17 mg

Little or none: Manganese.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3.5 g
  • Aspartic acid2.1 g
  • Lysine•2 g
  • Leucine•1.9 g
  • Arginine1.5 g
  • Glycine1.4 g
  • Alanine1.4 g
  • Valine•1.2 g
  • Proline1.1 g
  • Isoleucine•1.1 g
  • Threonine•0.94 g
  • Phenylalanine•0.93 g
  • Serine0.93 g
  • Histidine•0.75 g
  • Tyrosine0.75 g
  • Methionine•0.61 g
  • Cystine0.3 g
  • Tryptophan•0.15 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 87%

    Same value as 21 of 968 other records.

    leastmost

  • Iron

    Lower than 84%

    Same value as 11 of 968 other records.

    leastmost

  • Protein

    Higher than 71%

    Same value as 0 of 968 other records.

    leastmost

  • Potassium

    Higher than 64%

    Same value as 5 of 937 other records.

    leastmost

  • Sodium

    Lower than 63%

    Same value as 39 of 968 other records.

    leastmost

  • Total fat

    Lower than 58%

    Same value as 0 of 968 other records.

    leastmost

Questions

How many calories are in flank steak, broiled?
3 oz (85 g): 163 calories; protein: 23.5 g, carbohydrates: 0 g, fat: 7 g.
How much protein is in flank steak, broiled?
27.7 g per 100 g. Its estimated share of calories is 58%, using 4 kcal per gram of protein.
How many net carbs are in flank steak, broiled?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 92 reported nutrients, per 100 g+
Water64.2 g
Energy192 kcal
Energy805 kj
Protein27.7 g
Total lipid (fat)8.2 g
Ash1.1 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca20 mg
Iron, Fe1.7 mg
Magnesium, Mg23 mg
Phosphorus, P210 mg
Potassium, K339 mg
Sodium, Na56 mg
Zinc, Zn4.9 mg
Copper, Cu0.082 mg
Manganese, Mn0.009 mg
Selenium, Se29.4 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.075 mg
Riboflavin0.13 mg
Niacin7.4 mg
Pantothenic acid0.55 mg
Vitamin B-60.58 mg
Folate, total9 µg
Folic acid0 µg
Folate, food9 µg
Folate, DFE9 µg
Choline, total105 mg
Betaine13.8 mg
Vitamin B-121.6 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)0.38 mg
Vitamin E, added0 mg
Tocopherol, beta0 mg
Tocopherol, gamma0 mg
Tocopherol, delta0 mg
Vitamin K (phylloquinone)1.4 µg
Fatty acids, total saturated3.4 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.013 g
SFA 12:00.013 g
SFA 14:00.24 g
SFA 16:02.2 g
SFA 18:00.95 g
Fatty acids, total monounsaturated3.3 g
MUFA 16:10.3 g
MUFA 18:13 g
MUFA 20:10.013 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.32 g
PUFA 18:20.2 g
PUFA 18:30.092 g
PUFA 18:40 g
PUFA 20:40.033 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
Cholesterol79 mg
Tryptophan0.18 g
Threonine1.1 g
Isoleucine1.3 g
Leucine2.2 g
Lysine2.3 g
Methionine0.72 g
Cystine0.36 g
Phenylalanine1.1 g
Tyrosine0.88 g
Valine1.4 g
Arginine1.8 g
Histidine0.88 g
Alanine1.7 g
Aspartic acid2.5 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 168733, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.