Meat • Deep Nutrition Analytics
Beef, flank, steak, boneless, choice, raw
Delivering 164 kcal per 100 grams, Beef, flank, steak, boneless, choice, raw functions as a meat with protein (20.1g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Zinc at 51% of the standard daily value (5.56 mg). Delivering 0g of net carbs and 20.1g of protein per 100g, it provides reliable nutritional transparency for balanced meal design.
- Protein
- 20.1 g
- Carbohydrates
- 0 g
- Fat
- 9.4 g
Protein & Amino Acid Partitioning
Beef, flank, steak, boneless, choice, raw supplies 20.1g of protein per 100g, accounting for approximately 49% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 9.4 g |
| Energy (Atwater General Factors) | 164 kcal |
| Protein | 20.1 g |
| Carbohydrate, by difference | 0 g |
| Energy (Atwater Specific Factors) | 170 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Zinc | 5.6 mg |
| Phosphorus | 167 mg |
| Iron | 1.8 mg |
| Potassium | 332 mg |
| Magnesium | 18.9 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 18.9 mg |
| Phosphorus, P | 167 mg |
| Potassium, K | 332 mg |
| Sodium, Na | 51.3 mg |
| Zinc, Zn | 5.6 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 3.8 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Cholesterol | 57.7 mg |
| Fatty acids, total trans | 0.4 g |
| Nitrogen | 3.2 g |
| Fatty acids, total saturated | 3.5 g |
| Fatty acids, total monounsaturated | 3.6 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| Ash | 1 g |
| Water | 69.8 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 5.6 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Substantial Protein Density
Supplies 20.1g of protein per 100g, providing a durable amino acid foundation for active diets.
Common serving sizes
- Serving114 g
Compare Beef, flank, steak, boneless, choice, raw with Category Peers
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw vs Beef, flank, steak, boneless, choice, raw
Compared to Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw, Beef, flank, steak, boneless, choice, raw has 2% less protein and 0% higher calories per 100g.
Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw vs Beef, flank, steak, boneless, choice, raw
Compared to Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw, Beef, flank, steak, boneless, choice, raw has 1% less protein and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beef, flank, steak, boneless, choice, raw?
A standard 100-gram serving of Beef, flank, steak, boneless, choice, raw contains 164 calories (686 kJ), alongside 20.1g of protein, 0g of carbohydrates, and 9.4g of fat.
In common serving sizes:- 114g: ~187 kcal
Is Beef, flank, steak, boneless, choice, raw suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus -g dietary fiber), Beef, flank, steak, boneless, choice, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, flank, steak, boneless, choice, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, flank, steak, boneless, choice, raw are:
- Zinc: 5.56 mg (51% of your daily value)
- Phosphorus: 167 mg (13% of your daily value)
- Iron: 1.83 mg (10% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2646175).