Beef, flank, steak, raw
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw
Category: Beef Products
100g of Beef, flank, steak, raw contains 137 kcal calories, 21.43g protein, and 29.5µg selenium per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Calories137kcal
Protein21.4g
Carbohydrates0g
Total fat5g
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 137 kcal | 7% |
| Protein | 21.43 g | 43% |
| Carbohydrates | 0 g | 0% |
| Total fat | 5 g | 6% |
| Fiber | 0 g | 0% |
| Sugars | 0 g | — |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 53 mg | 2% |
| Potassium | 341 mg | 7% |
| Calcium | 21 mg | 2% |
| Magnesium | 22 mg | 5% |
| Phosphorus | 202 mg | 16% |
| Iron | 1.54 mg | 9% |
| Zinc | 3.83 mg | 35% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.01 mg | 0% |
| Selenium | 29.5 µg | 54% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 2.07 g | 10% |
| Monounsaturated fat | 1.97 g | — |
| Polyunsaturated fat | 0.2 g | — |
| Cholesterol | 60 mg | 20% |
| EPA (Omega-3) | 0 g | — |
| DHA (Omega-3) | 0 g | — |
| DPA (Omega-3) | 0 g | — |
Vitamins▾
| % DV | ||
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | — |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.29 mg | 2% |
| Vitamin K | 1.2 µg | 1% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 6.23 mg | 39% |
| Pantothenic acid (B5) | 0.63 mg | 13% |
| Vitamin B6 | 0.61 mg | 36% |
| Folate (B9) | 13 µg | 3% |
| Vitamin B12 | 0.91 µg | 38% |
| Choline | 89.5 mg | 16% |
Antioxidants & carotenoids▾
| % DV | ||
|---|---|---|
| Beta-carotene | 0 µg | — |
| Alpha-carotene | 0 µg | — |
| Beta-cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin | 0 µg | — |
Amino acids▾
| % DV | ||
|---|---|---|
| Lysine | 1.81 g | — |
| Leucine | 1.71 g | — |
| Isoleucine | 0.98 g | — |
| Valine | 1.06 g | — |
| Threonine | 0.86 g | — |
| Methionine | 0.56 g | — |
| Phenylalanine | 0.85 g | — |
| Tryptophan | 0.14 g | — |
| Histidine | 0.68 g | — |
| Arginine | 1.39 g | — |
Other▾
| % DV | ||
|---|---|---|
| Water | 72.84 g | — |
| Caffeine | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Household serving sizes
g- 4 oz
- 113 g
- steak
- 173 g
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Published: 2019-04-01
More foods in Beef Products
Beef and broccoli
Beef Products
160 kcalProtein: 10.4gCarbohydrates: 5.1gTotal fat: 10.6gBeef and macaroni with cheese sauce
Beef Products
137 kcalProtein: 9.1gCarbohydrates: 12.3gTotal fat: 5.4gBeef and noodles with cream or white sauce
Beef Products
140 kcalProtein: 7.9gCarbohydrates: 15gTotal fat: 5.3gBeef and noodles with gravy
Beef Products
139 kcalProtein: 7.7gCarbohydrates: 15.4gTotal fat: 5.1gBeef and noodles with mushroom sauce
Beef Products
136 kcalProtein: 7.5gCarbohydrates: 15gTotal fat: 5.1gBeef and noodles with soy-based sauce
Beef Products
173 kcalProtein: 13.2gCarbohydrates: 7.5gTotal fat: 10.1gBeef and noodles with tomato-based sauce
Beef Products
115 kcalProtein: 8.7gCarbohydrates: 10.7gTotal fat: 3.9gBeef and noodles, no sauce
Beef Products
189 kcalProtein: 11.4gCarbohydrates: 16.2gTotal fat: 8.4g
Use Beef, flank, steak, raw in your next meal plan
Melio can build a complete week of meals around Beef, flank, steak, raw (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan