Flank steak, select, raw

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

164 calories in 4 oz (113 g). Per 100 g, protein: 21.2 g, carbohydrates: 0 g, fat: 6.1 g.

Serving
1
= 113 g
164KCAL

Flank steak, select, raw, 4 oz

164 calories

Protein
24 g
Carbs
0 g
Fat
6.8 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories164
% Daily Value*
Total Fat 6.8 g9%
Saturated Fat 2.8 g14%
Cholesterol 70.1 mg23%
Sodium 61 mg3%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 24 g
Calcium 27.1 mg2%
Iron 1.7 mg10%
Potassium 368 mg8%

* 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 B1248% 1.1 µg
  • Niacin (B3)40% 6.4 mg
  • Vitamin B639% 0.66 mg
  • Choline18% 100 mg
  • Pantothenic acid (B5)14% 0.68 mg
  • Riboflavin (B2)10% 0.13 mg
  • Thiamin (B1)7% 0.086 mg
  • Folate3% 12.4 µg
  • Vitamin E2% 0.34 mg
  • Vitamin K1% 1.4 µg

Little or none: Vitamin A, Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium50% 27.7 µg
  • Zinc37% 4.1 mg
  • Phosphorus18% 223 mg
  • Iron10% 1.7 mg
  • Copper9% 0.084 mg
  • Potassium8% 368 mg
  • Magnesium6% 24.9 mg
  • Sodium3% 61 mg
  • Calcium2% 27.1 mg

Little or none: Manganese.

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
  • Arginine1.6 g
  • Glycine1.5 g
  • Alanine1.5 g
  • Valine•1.2 g
  • Proline1.1 g
  • Isoleucine•1.1 g
  • Threonine•0.96 g
  • Phenylalanine•0.95 g
  • Serine0.94 g
  • Histidine•0.77 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.

  • Calcium

    Higher than 95%

    Same value as 13 of 968 other records.

    leastmost

  • Iron

    Lower than 94%

    Same value as 4 of 968 other records.

    leastmost

  • Calories

    Lower than 82%

    Same value as 7 of 968 other records.

    leastmost

  • Total fat

    Lower than 75%

    Same value as 1 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

Questions

How many calories are in flank steak, select, raw?
4 oz (113 g): 164 calories; protein: 24 g, carbohydrates: 0 g, fat: 6.8 g.
How much protein is in flank steak, select, raw?
21.2 g per 100 g. Its estimated share of calories is 59%, using 4 kcal per gram of protein.
How many net carbs are in flank steak, select, raw?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 92 reported nutrients, per 100 g+
Water72 g
Energy145 kcal
Energy608 kj
Protein21.2 g
Total lipid (fat)6.1 g
Ash0.98 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca24 mg
Iron, Fe1.5 mg
Magnesium, Mg22 mg
Phosphorus, P197 mg
Potassium, K326 mg
Sodium, Na54 mg
Zinc, Zn3.6 mg
Copper, Cu0.074 mg
Manganese, Mn0.01 mg
Selenium, Se24.5 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.076 mg
Riboflavin0.12 mg
Niacin5.7 mg
Pantothenic acid0.6 mg
Vitamin B-60.59 mg
Folate, total11 µg
Folic acid0 µg
Folate, food11 µg
Folate, DFE11 µg
Choline, total88.6 mg
Betaine13 mg
Vitamin B-121 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)0.3 mg
Vitamin E, added0 mg
Tocopherol, beta0 mg
Tocopherol, gamma0 mg
Tocopherol, delta0 mg
Vitamin K (phylloquinone)1.2 µg
Fatty acids, total saturated2.5 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.011 g
SFA 12:00.011 g
SFA 14:00.18 g
SFA 16:01.6 g
SFA 18:00.72 g
Fatty acids, total monounsaturated2.5 g
MUFA 16:10.25 g
MUFA 18:12.2 g
MUFA 20:10.006 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.23 g
PUFA 18:20.14 g
PUFA 18:30.068 g
PUFA 18:40 g
PUFA 20:40.023 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
Cholesterol62 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 169564, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.