New Zealand flank, lean and fat, braised

USDA name: Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised

177 calories in 3 oz (85 g). Per 100 g, protein: 30.1 g, carbohydrates: 0 g, fat: 9.7 g.

Serving
1
= 85 g
177KCAL

New Zealand flank, lean and fat, braised, 3 oz

177 calories

Protein
25.6 g
Carbs
0 g
Fat
8.3 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories177
% Daily Value*
Total Fat 8.3 g11%
Saturated Fat 3 g15%
Trans Fat 0.16 g
Cholesterol 66.3 mg22%
Sodium 23.8 mg1%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 25.6 g
Vitamin D 0.26 mcg1%
Calcium 4.3 mg0%
Iron 2 mg11%
Potassium 162 mg3%

* 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 B1249% 1.2 µg
  • Niacin (B3)18% 2.9 mg
  • Vitamin B66% 0.1 mg
  • Riboflavin (B2)6% 0.072 mg
  • Vitamin E5% 0.79 mg
  • Pantothenic acid (B5)2% 0.11 mg
  • Thiamin (B1)2% 0.019 mg
  • Vitamin D1% 0.26 µg
  • Vitamin A1% 9.3 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Zinc52% 5.7 mg
  • Iron11% 2 mg
  • Phosphorus9% 118 mg
  • Selenium8% 4.6 µg
  • Copper6% 0.055 mg
  • Magnesium4% 15.3 mg
  • Potassium3% 162 mg
  • Sodium1% 23.8 mg

Little or none: Manganese, Calcium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3.6 g
  • Lysine•2 g
  • Leucine•1.9 g
  • Arginine1.7 g
  • Glycine1.4 g
  • Alanine1.3 g
  • Valine•1.1 g
  • Isoleucine•1.1 g
  • Phenylalanine•1.0 g
  • Threonine•0.93 g
  • Histidine•0.92 g
  • Serine0.9 g
  • Tyrosine0.86 g
  • Methionine•0.84 g
  • Proline0.82 g
  • Tryptophan•0.27 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.

  • Sodium

    Lower than 99%

    Same value as 1 of 968 other records.

    leastmost

  • Potassium

    Lower than 97%

    Same value as 0 of 937 other records.

    leastmost

  • Protein

    Higher than 90%

    Same value as 0 of 968 other records.

    leastmost

  • Calcium

    Lower than 84%

    Same value as 86 of 968 other records.

    leastmost

  • Calories

    Higher than 57%

    Same value as 6 of 968 other records.

    leastmost

  • Total fat

    Higher than 52%

    Same value as 1 of 968 other records.

    leastmost

Questions

How many calories are in new zealand flank, lean and fat, braised?
3 oz (85 g): 177 calories; protein: 25.6 g, carbohydrates: 0 g, fat: 8.3 g.
How much protein is in new zealand flank, lean and fat, braised?
30.1 g per 100 g. Its estimated share of calories is 58%, using 4 kcal per gram of protein.
How many net carbs are in new zealand flank, lean and fat, braised?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 108 reported nutrients, per 100 g+
Water60.3 g
Energy208 kcal
Energy871 kj
Protein30.1 g
Total lipid (fat)9.7 g
Ash0.66 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca5 mg
Iron, Fe2.4 mg
Magnesium, Mg18 mg
Phosphorus, P139 mg
Potassium, K190 mg
Sodium, Na28 mg
Zinc, Zn6.7 mg
Copper, Cu0.065 mg
Manganese, Mn0.011 mg
Selenium, Se5.4 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.022 mg
Riboflavin0.085 mg
Niacin3.4 mg
Pantothenic acid0.13 mg
Vitamin B-60.12 mg
Vitamin B-121.4 µg
Vitamin B-12, added0 µg
Vitamin A, RAE11 µg
Retinol11 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU37 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.93 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units11 iu
Vitamin D (D2 + D3)0.3 µg
Vitamin D3 (cholecalciferol)0.3 µg
Fatty acids, total saturated3.6 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.004 g
SFA 12:00.006 g
SFA 14:00.22 g
SFA 16:01.9 g
SFA 17:00.12 g
SFA 18:01.3 g
SFA 20:00.009 g
SFA 22:00.004 g
SFA 24:00.002 g
Fatty acids, total monounsaturated3.3 g
MUFA 14:10.049 g
MUFA 15:10.003 g
MUFA 16:10.28 g
MUFA 16:1 c0.25 g
MUFA 17:10 g
MUFA 18:13 g
MUFA 18:1 c2.8 g
MUFA 20:10.01 g
MUFA 22:10 g
MUFA 22:1 c0 g
MUFA 24:1 c0.004 g
Fatty acids, total polyunsaturated0.32 g
PUFA 18:20.14 g
PUFA 18:2 n-6 c,c0.11 g
PUFA 18:2 CLAs0.037 g
PUFA 18:30.072 g
PUFA 18:3 n-3 c,c,c (ALA)0.069 g
PUFA 18:3 n-6 c,c,c0.003 g
PUFA 18:40 g
PUFA 20:2 n-6 c,c0.002 g
PUFA 20:30.014 g
PUFA 20:3 n-30.002 g
PUFA 20:3 n-60.012 g
PUFA 20:40.034 g
PUFA 20:4 n-60.034 g
PUFA 20:5 n-3 (EPA)0.017 g
PUFA 22:5 n-3 (DPA)0.026 g
PUFA 22:6 n-3 (DHA)0.003 g
Fatty acids, total trans0.18 g
Fatty acids, total trans-monoenoic0.18 g
TFA 16:1 t0.027 g
TFA 18:1 t0.15 g
TFA 18:2 t,t0.001 g
Fatty acids, total trans-polyenoic0.001 g
Cholesterol78 mg
Tryptophan0.32 g
Threonine1.1 g
Isoleucine1.3 g
Leucine2.3 g
Lysine2.4 g
Methionine0.99 g
Phenylalanine1.2 g
Tyrosine1 g
Valine1.3 g
Arginine2 g
Histidine1.1 g
Alanine1.6 g
Glutamic acid4.2 g
Glycine1.6 g
Proline0.97 g
Serine1.1 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 174745, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.