Beef, New Zealand, imported, flank, separable lean only, cooked, braised
FDC ID: 173077
At a glance
Beef, New Zealand, imported, flank, separable lean only, cooked, braised is a calorie-dense food in the Beef Products category, providing 194 kcal per 100g. Each 100g supplies 30.8g of protein, 7.9g of fat, 0g of carbohydrates. It is an especially good source of zinc (63% of the Daily Value), protein (62% of the Daily Value), vitamin b12 (58% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
194
kcal
Protein
30.8
g
Total Fat
7.9
g
Total Carbohydrate
0
g
Dietary Fiber
0
g
Nutrition profile of Beef, New Zealand, imported, flank, separable lean only, cooked, braised
Beef, New Zealand, imported, flank, separable lean only, cooked, braised provides about 194 kcal per 100g, a fairly high energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Zinc 63%supports taste, immune function, protein synthesis and cell turnover
- Protein 62%builds and repairs muscle, organs, enzymes and hormones
- Vitamin B12 58%is essential for red blood cell formation and nerve function
- Niacin 22%supports energy metabolism and skin/mucosal health
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people focused on taste, skin/hair condition and immunity
- ✓people building muscle or aiming to preserve muscle mass with age
- ✓people on plant-based diets or concerned about anemia
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 | 194 kcal | 55 kcal | 165 kcal | 219 kcal |
| Protein | 30.8 g | 8.7 g | 26.1 g | 34.7 g |
| Fat | 7.9 g | 2.2 g | 6.7 g | 8.9 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 | 194 kcal | 9.7% | |
| Water | 61.51 g | — | |
| Protein | 30.75 g | 61.5% | |
| Cholesterol | 78 mg | 26.0% | |
| Total Fat | 7.92 g | 10.2% | |
| Total Carbohydrate | 0 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 28 mg | 1.2% | |
| Potassium | 192 mg | 4.1% | |
| Calcium | 5 mg | 0.4% | |
| Magnesium | 18 mg | 4.3% | |
| Phosphorus | 141 mg | 11.3% | |
| Iron | 2.41 mg | 13.4% | |
| Zinc | 6.89 mg | 62.6% | |
| Copper | 0.07 mg | 7.3% | |
| Manganese | 0.01 mg | 0.5% | |
| Selenium | 5.50 μg | 10.0% | |
| Retinol | 11 μg | — | |
| Vitamin A | 11 μgRAE | 1.2% | |
| Vitamin D | 0.30 μg | 1.5% | |
| Vitamin E | 0.95 mg | 6.3% | |
| Thiamin | 0.02 mg | 1.8% | |
| Riboflavin | 0.09 mg | 6.6% | |
| Niacin | 3.47 mg | 21.7% | |
| Vitamin B6 | 0.12 mg | 7.1% | |
| Vitamin B12 | 1.40 μg | 58.3% |
Frequently Asked Questions
How many calories does 100g of Beef, New Zealand, imported, flank, separable lean only, cooked, braised have?
Beef, New Zealand, imported, flank, separable lean only, cooked, braised has 194 kcal (calories) per 100g.
How much protein, fat, and carbs are in Beef, New Zealand, imported, flank, separable lean only, cooked, braised?
Per 100g, Beef, New Zealand, imported, flank, separable lean only, cooked, braised provides 30.8g protein, 7.9g fat, 0g carbohydrates.
How many calories are in 3 oz of Beef, New Zealand, imported, flank, separable lean only, cooked, braised?
A 3 oz (85g) serving of Beef, New Zealand, imported, flank, separable lean only, cooked, braised has about 165 kcal and 26.1g of protein, converted from the per-100g USDA values.
Is Beef, New Zealand, imported, flank, separable lean only, cooked, braised a good source of protein?
Yes — Beef, New Zealand, imported, flank, separable lean only, cooked, braised provides 30.8g of protein per 100g, which makes it a practical protein source.
What nutrients is Beef, New Zealand, imported, flank, separable lean only, cooked, braised high in?
Per 100g, Beef, New Zealand, imported, flank, separable lean only, cooked, braised is a notable source of Zinc (about 63% of the Daily Value), Protein (about 62% of the Daily Value), Vitamin B12 (about 58% of the Daily Value).
What is the source of this nutrition data for Beef, New Zealand, imported, flank, separable lean only, 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)