Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled is a meat providing 194 kcal per 100g serving, primarily fueled by protein (27.8g) for structured dietary protein for cellular and muscle maintenance. It contributes substantial micronutrient density, highlighted by Vitamin B12 at 73% of the standard daily value (1.74 µg). Despite a higher energy concentration (1.9 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 27.8 g
- Carbohydrates
- 0 g
- Fat
- 8.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled supplies 27.8g of protein per 100g, accounting for approximately 57% 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 |
|---|---|
| Protein | 27.8 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 0 g |
| Total Sugars | 0 g |
| Fiber, total dietary | 0 g |
| Energy | 194 kcal |
| Energy | 811 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 1.7 µg |
| Selenium | 31.2 µg |
| Zinc | 5.1 mg |
| Vitamin B6 | 0.6 mg |
| Phosphorus | 211 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 1.7 µg |
| Vitamin K (phylloquinone) | 1.4 µg |
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 23 mg |
| Phosphorus, P | 211 mg |
| Sodium, Na | 56 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 15 mg |
| Potassium, K | 338 mg |
| Zinc, Zn | 5.1 mg |
| Selenium, Se | 31.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Hydroxyproline | 0.3 g |
| Choline, total | 106 mg |
| Betaine | 13.9 mg |
| SFA 14:0 | 0.2 g |
| MUFA 16:1 | 0.3 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 |
| Ash | 1.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| SFA 12:0 | 0 g |
| Water | 64.1 g |
| Niacin | 8.2 mg |
| Pantothenic acid | 0.5 mg |
| 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 |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1 g |
| MUFA 18:1 | 3 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Folate, DFE | 9 µg |
| Fatty acids, total monounsaturated | 3.3 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| Cholesterol | 80 mg |
| Fatty acids, total saturated | 3.5 g |
| Folate, food | 9 µg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 5.1 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- steak387 g
- oz85 g
Compare Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled with Category Peers
Pork, cured, ham, center slice, country-style, separable lean only, raw vs Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled
Compared to Pork, cured, ham, center slice, country-style, separable lean only, raw, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 0% more protein and 1% lower calories per 100g.
Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted vs Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled
Compared to Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 3% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled?
A standard 100-gram serving of Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled contains 194 calories (812 kJ), alongside 27.8g of protein, 0g of carbohydrates, and 8.3g of fat.
In common serving sizes:- 387g (steak): ~751 kcal
- 85g (oz): ~165 kcal
Is Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled 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, broiled 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, broiled?
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, broiled are:
- Vitamin B12: 1.74 µg (73% of your daily value)
- Selenium: 31.2 µg (57% of your daily value)
- Zinc: 5.11 mg (46% 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 168611).