Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
As a recognized meat, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised delivers 237 calories per 100g, with energy primarily anchored by protein (28g) to support daily activity. Notably, a single 100g serving delivers an exceptional 142% DV of Vitamin B12 (3.41 µg), making it an elite dietary source. Despite a higher energy concentration (2.4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 28 g
- Carbohydrates
- 0 g
- Fat
- 13 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised supplies 28g of protein per 100g, accounting for approximately 47% 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 |
|---|---|
| Energy | 992 kJ |
| Protein | 28 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 13 g |
| Carbohydrate, by difference | 0 g |
| Energy | 237 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.4 µg |
| Selenium | 30.8 µg |
| Zinc | 6 mg |
| Phosphorus | 267 mg |
| Vitamin B6 | 0.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 1.6 µg |
| Vitamin D (D2 + D3), International Units | 8 IU |
| Vitamin D3 (cholecalciferol) | 0.2 µg |
| Vitamin D (D2 + D3) | 0.2 µg |
| Vitamin B-12 | 3.4 µg |
| Vitamin B-6 | 0.4 mg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Selenium, Se | 30.8 µg |
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 267 mg |
| Sodium, Na | 72 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 6 mg |
| Potassium, K | 351 mg |
| Zinc, Zn | 6 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Cystine | 0.4 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 0.9 g |
| Aspartic acid | 2.5 g |
| Serine | 1.1 g |
| Tryptophan | 0.2 g |
| Threonine | 1.1 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.9 g |
| Alanine | 1.7 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| Folate, food | 9 µg |
| Folate, DFE | 9 µg |
| Ash | 2.1 g |
| Cholesterol | 71 mg |
| Fatty acids, total saturated | 5.5 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.4 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 9 µg |
| MUFA 16:1 | 0.5 g |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.4 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.7 g |
| MUFA 18:1 | 4.8 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 5.4 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| Water | 57.3 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| Hydroxyproline | 0.3 g |
| Betaine | 14 mg |
| Choline, total | 107 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 6 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
- piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)246 g
Compare Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised with Category Peers
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried vs Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
Compared to Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has 1% more protein and 0% lower calories per 100g.
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised vs Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all grades, cooked, roasted
Compared to Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all grades, cooked, roasted, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has 2% more protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised?
A standard 100-gram serving of Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised contains 237 calories (992 kJ), alongside 28g of protein, 0g of carbohydrates, and 13g of fat.
In common serving sizes:- 85g (oz): ~201 kcal
- 246g (piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)): ~583 kcal
Is Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised are:
- Vitamin B12: 3.41 µg (142% of your daily value)
- Selenium: 30.8 µg (56% of your daily value)
- Zinc: 6.05 mg (55% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168610).