Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw
As a recognized meat, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw delivers 149 calories per 100g, with energy primarily anchored by protein (21.7g) to support daily activity. On the micronutrient spectrum, it provides a strong 49% DV of Vitamin B12 (1.18 µg) per 100g. Despite a higher energy concentration (1.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 21.7 g
- Carbohydrates
- 0 g
- Fat
- 6.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw supplies 21.7g of protein per 100g, accounting for approximately 58% 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 | 625 kJ |
| Carbohydrate, by difference | 0 g |
| Energy | 149 kcal |
| Fiber, total dietary | 0 g |
| Total Sugars | 0 g |
| Protein | 21.7 g |
| Total lipid (fat) | 6.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 1.2 µg |
| Selenium | 25.4 µg |
| Zinc | 4.1 mg |
| Vitamin B6 | 0.6 mg |
| Phosphorus | 204 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3), International Units | 3 IU |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin K (phylloquinone) | 1.2 µg |
| Vitamin B-12 | 1.2 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 23 mg |
| Phosphorus, P | 204 mg |
| Sodium, Na | 57 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 28 mg |
| Potassium, K | 340 mg |
| Zinc, Zn | 4.1 mg |
| Selenium, Se | 25.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fatty acids, total saturated | 2.6 g |
| Fatty acids, total monounsaturated | 2.5 g |
| Fatty acids, total polyunsaturated | 0.3 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 |
| Folate, food | 13 µg |
| Cholesterol | 69 mg |
| Folate, DFE | 13 µg |
| Ash | 1 g |
| Tryptophan | 0.1 g |
| Threonine | 0.9 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.7 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.3 g |
| Proline | 1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 13 µg |
| MUFA 16:1 | 0.2 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.2 g |
| Water | 68.7 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.7 g |
| MUFA 18:1 | 2.3 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Niacin | 7.3 mg |
| Pantothenic acid | 0.6 mg |
| Isoleucine | 1 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Cystine | 0.3 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 2 g |
| Serine | 0.9 g |
| Hydroxyproline | 0.2 g |
| Choline, total | 90.7 mg |
| Betaine | 13.3 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 4.1 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
- steak202 g
- oz113 g
Compare Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw with Category Peers
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw vs Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Compared to Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw has 0% more protein and 0% higher calories per 100g.
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw vs Beef, rib eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, raw
Compared to Beef, rib eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, raw, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw has 2% more 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, raw?
A standard 100-gram serving of Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw contains 149 calories (623 kJ), alongside 21.7g of protein, 0g of carbohydrates, and 6.3g of fat.
In common serving sizes:- 202g (steak): ~301 kcal
- 113g (oz): ~168 kcal
Is Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw 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, 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, separable lean only, trimmed to 0" fat, choice, raw?
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, raw are:
- Vitamin B12: 1.18 µg (49% of your daily value)
- Selenium: 25.4 µg (46% of your daily value)
- Zinc: 4.12 mg (37% 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 168609).