Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
FDC ID: 168610
At a glance
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised is a calorie-dense food in the Beef Products category, providing 237 kcal per 100g. Each 100g supplies 28.0g of protein, 13g of fat, 0g of carbohydrates. It is an especially good source of vitamin b12 (142% of the Daily Value), protein (56% of the Daily Value), selenium (56% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
237
kcal
Protein
28.0
g
Total Fat
13
g
Total Carbohydrate
0
g
Dietary Fiber
0
g
Nutrition profile of Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised provides about 237 kcal per 100g, a fairly high energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Vitamin B12 142%is essential for red blood cell formation and nerve function
- Protein 56%builds and repairs muscle, organs, enzymes and hormones
- Selenium 56%is part of antioxidant enzymes that protect cells from oxidation
- Zinc 55%supports taste, immune function, protein synthesis and cell turnover
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people on plant-based diets or concerned about anemia
- ✓people building muscle or aiming to preserve muscle mass with age
- ✓people focused on taste, skin/hair condition and immunity
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) | 3 oz (85g) | 4 oz (113g) |
|---|---|---|---|---|
| Calories | 237 kcal | 67 kcal | 201 kcal | 268 kcal |
| Protein | 28.0 g | 7.9 g | 23.8 g | 31.7 g |
| Fat | 13 g | 3.7 g | 11.0 g | 14.7 g |
| Carbs | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Beef Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 237 kcal | 11.9% | |
| Water | 57.27 g | — | |
| Protein | 28.02 g | 56.0% | |
| Cholesterol | 71 mg | 23.7% | |
| Total Fat | 13 g | 16.7% | |
| Total Carbohydrate | 0 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 72 mg | 3.1% | |
| Potassium | 351 mg | 7.5% | |
| Calcium | 6 mg | 0.5% | |
| Magnesium | 24 mg | 5.7% | |
| Phosphorus | 267 mg | 21.4% | |
| Iron | 3.47 mg | 19.3% | |
| Zinc | 6.05 mg | 55.0% | |
| Copper | 0.12 mg | 13.8% | |
| Manganese | 0.02 mg | 0.8% | |
| Selenium | 30.80 μg | 56.0% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0.20 μg | 1.0% | |
| Vitamin E | 0.14 mg | 0.9% | |
| Thiamin | 0.14 mg | 11.7% | |
| Riboflavin | 0.19 mg | 14.6% | |
| Niacin | 4.60 mg | 28.8% | |
| Vitamin B6 | 0.36 mg | 21.2% | |
| Vitamin B12 | 3.41 μg | 142.1% | |
| Folate | 9 μg | 2.3% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 1.60 mg | 1.8% |
Frequently Asked Questions
How many calories are in Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised per 100g?
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has 237 kcal (calories) per 100g.
What are the macros in Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised?
Per 100g, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised provides 28.0g protein, 13g fat, 0g carbohydrates.
How many calories are in 3 oz of Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised?
A 3 oz (85g) serving of Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has about 201 kcal and 23.8g of protein, converted from the per-100g USDA values.
Is Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised high in protein?
Yes — Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised provides 28.0g of protein per 100g, which makes it a practical protein source.
What vitamins and minerals does Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised provide?
Per 100g, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised is a notable source of Vitamin B12 (about 142% of the Daily Value), Protein (about 56% of the Daily Value), Selenium (about 56% of the Daily Value).
What is the source of this nutrition data for Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)