Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw
Delivering 136 kcal per 100 grams, Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw functions as a meat with protein (21.4g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 54% DV of Selenium (29.5 µg) per 100g. While caloric density is concentrated at 1.4 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 21.4 g
- Carbohydrates
- 0 g
- Fat
- 5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw supplies 21.4g of protein per 100g, accounting for approximately 63% 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 | 21.4 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 5 g |
| Carbohydrate, by difference | 0 g |
| Total Sugars | 0 g |
| Energy | 571 kJ |
| Energy | 137 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 29.5 µg |
| Vitamin B12 | 0.9 µg |
| Vitamin B6 | 0.6 mg |
| Zinc | 3.8 mg |
| Phosphorus | 202 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 0.9 µg |
| Vitamin K (phylloquinone) | 1.2 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 202 mg |
| Sodium, Na | 53 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 21 mg |
| Potassium, K | 341 mg |
| Zinc, Zn | 3.8 mg |
| Selenium, Se | 29.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Betaine | 13.2 mg |
| Choline, total | 89.5 mg |
| Hydroxyproline | 0.2 g |
| Tryptophan | 0.1 g |
| Threonine | 0.9 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.7 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.3 g |
| Proline | 1 g |
| Ash | 1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 13 µg |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.2 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.6 g |
| MUFA 18:1 | 1.8 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Isoleucine | 1 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Cystine | 0.3 g |
| Water | 72.8 g |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.6 mg |
| Cholesterol | 60 mg |
| Fatty acids, total saturated | 2.1 g |
| Folate, food | 13 µg |
| Fatty acids, total monounsaturated | 2 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Folate, DFE | 13 µg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 3.8 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
- oz113 g
- steak173 g
Compare Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw with Category Peers
Beef, ground, 95% lean meat / 5% fat, raw vs Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw
Compared to Beef, ground, 95% lean meat / 5% fat, raw, Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw has 0% more protein and 0% higher calories per 100g.
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw vs Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw
Compared to Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw, Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw has 2% 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, select, raw?
A standard 100-gram serving of Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw contains 136 calories (569 kJ), alongside 21.4g of protein, 0g of carbohydrates, and 5g of fat.
In common serving sizes:- 113g (oz): ~154 kcal
- 173g (steak): ~235 kcal
Is Beef, flank, steak, separable lean only, trimmed to 0" fat, select, 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, select, 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, select, 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, select, raw are:
- Selenium: 29.5 µg (54% of your daily value)
- Vitamin B12: 0.91 µg (38% of your daily value)
- Vitamin B6: 0.605 mg (36% 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 174777).