New Zealand flank, lean and fat, raw

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

182 calories in 4 oz (113 g). Per 100 g, protein: 20.1 g, carbohydrates: 0 g, fat: 8.9 g.

Serving
1
= 113 g
182KCAL

New Zealand flank, lean and fat, raw, 4 oz

182 calories

Protein
22.7 g
Carbs
0 g
Fat
10.1 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories182
% Daily Value*
Total Fat 10.1 g13%
Saturated Fat 3.7 g19%
Trans Fat 0.21 g
Cholesterol 55.4 mg18%
Sodium 52 mg2%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 22.7 g
Vitamin D 0.11 mcg1%
Calcium 4.5 mg0%
Iron 1.7 mg10%
Potassium 365 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 B1271% 1.7 µg
  • Niacin (B3)32% 5.2 mg
  • Vitamin B613% 0.23 mg
  • Riboflavin (B2)7% 0.09 mg
  • Thiamin (B1)3% 0.04 mg
  • Pantothenic acid (B5)3% 0.16 mg
  • Vitamin E2% 0.37 mg
  • Vitamin A1% 9 µg
  • Vitamin D1% 0.11 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Zinc43% 4.7 mg
  • Phosphorus15% 193 mg
  • Iron10% 1.7 mg
  • Potassium8% 365 mg
  • Selenium7% 3.8 µg
  • Copper6% 0.05 mg
  • Magnesium5% 21.5 mg
  • Sodium2% 52 mg

Little or none: Calcium, Manganese.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3.2 g
  • Lysine•1.8 g
  • Leucine•1.7 g
  • Arginine1.5 g
  • Glycine1.2 g
  • Alanine1.2 g
  • Valine•1 g
  • Isoleucine•0.94 g
  • Phenylalanine•0.88 g
  • Threonine•0.82 g
  • Histidine•0.82 g
  • Serine0.8 g
  • Tyrosine0.77 g
  • Methionine•0.75 g
  • Proline0.73 g
  • Tryptophan•0.24 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

    Lower than 94%

    Same value as 0 of 968 other records.

    leastmost

  • Calcium

    Lower than 93%

    Same value as 54 of 968 other records.

    leastmost

  • Sodium

    Lower than 87%

    Same value as 8 of 968 other records.

    leastmost

  • Protein

    Lower than 83%

    Same value as 1 of 968 other records.

    leastmost

  • Calories

    Lower than 73%

    Same value as 7 of 968 other records.

    leastmost

  • Potassium

    Higher than 54%

    Same value as 8 of 937 other records.

    leastmost

Questions

How many calories are in new zealand flank, lean and fat, raw?
4 oz (113 g): 182 calories; protein: 22.7 g, carbohydrates: 0 g, fat: 10.1 g.
How much protein is in new zealand flank, lean and fat, raw?
20.1 g per 100 g. Its estimated share of calories is 50%, using 4 kcal per gram of protein.
How many net carbs are in new zealand flank, lean and fat, raw?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 108 reported nutrients, per 100 g+
Water71.8 g
Energy161 kcal
Energy672 kj
Protein20.1 g
Total lipid (fat)8.9 g
Ash0.93 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca4 mg
Iron, Fe1.5 mg
Magnesium, Mg19 mg
Phosphorus, P171 mg
Potassium, K323 mg
Sodium, Na46 mg
Zinc, Zn4.2 mg
Copper, Cu0.044 mg
Manganese, Mn0.006 mg
Selenium, Se3.4 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.035 mg
Riboflavin0.08 mg
Niacin4.6 mg
Pantothenic acid0.14 mg
Vitamin B-60.2 mg
Vitamin B-121.5 µg
Vitamin B-12, added0 µg
Vitamin A, RAE8 µg
Retinol8 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU25 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.33 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units6 iu
Vitamin D (D2 + D3)0.1 µg
Vitamin D3 (cholecalciferol)0.1 µg
Fatty acids, total saturated3.3 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.004 g
SFA 12:00.005 g
SFA 14:00.2 g
SFA 16:01.8 g
SFA 17:00.11 g
SFA 18:01.2 g
SFA 20:00.009 g
SFA 22:00.004 g
SFA 24:00.001 g
Fatty acids, total monounsaturated2.9 g
MUFA 14:10.046 g
MUFA 15:10.002 g
MUFA 16:10.24 g
MUFA 16:1 c0.22 g
MUFA 17:10 g
MUFA 18:12.6 g
MUFA 18:1 c2.4 g
MUFA 20:10.008 g
MUFA 22:10 g
MUFA 22:1 c0 g
MUFA 24:1 c0.002 g
Fatty acids, total polyunsaturated0.23 g
PUFA 18:20.12 g
PUFA 18:2 n-6 c,c0.073 g
PUFA 18:2 CLAs0.042 g
PUFA 18:30.055 g
PUFA 18:3 n-3 c,c,c (ALA)0.053 g
PUFA 18:3 n-6 c,c,c0.002 g
PUFA 18:40 g
PUFA 20:2 n-6 c,c0.002 g
PUFA 20:30.008 g
PUFA 20:3 n-30.001 g
PUFA 20:3 n-60.007 g
PUFA 20:40.017 g
PUFA 20:4 n-60.017 g
PUFA 20:5 n-3 (EPA)0.009 g
PUFA 22:5 n-3 (DPA)0.016 g
PUFA 22:6 n-3 (DHA)0.001 g
Fatty acids, total trans0.19 g
Fatty acids, total trans-monoenoic0.18 g
TFA 16:1 t0.023 g
TFA 18:1 t0.16 g
TFA 18:2 t,t0.001 g
Fatty acids, total trans-polyenoic0.001 g
Cholesterol49 mg
Tryptophan0.21 g
Threonine0.73 g
Isoleucine0.84 g
Leucine1.5 g
Lysine1.6 g
Methionine0.66 g
Phenylalanine0.78 g
Tyrosine0.68 g
Valine0.89 g
Arginine1.3 g
Histidine0.72 g
Alanine1 g
Glutamic acid2.8 g
Glycine1.1 g
Proline0.65 g
Serine0.71 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 174746, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.