Lean Beef Flank Steak: High-Protein, Low-Fat Cut for Delicious Meals
Beef Flank Steak (Lean, 0% Fat, Choice, Raw)
Flank steak is a flavorful cut of beef, perfect for grilling, searing, or slow cooking. Known for its rich taste and tender texture, this lean cut is a fantastic choice for those seeking a protein-packed meal without excess fat. The beef flank steak described here is a lean, choice-grade cut, which means it is high in protein, low in fat, and a great option for health-conscious individuals who want to enjoy the depth of flavor beef offers while maintaining a balanced diet.
Nutritional Information per 100g (Raw)
| Nutrient | Amount |
|---|---|
| Energy | 149 kcal |
| Protein | 21.72 g |
| Total Fat | 6.29 g |
| Saturated Fat | 2.61 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 28 mg |
| Iron | 1.62 mg |
| Magnesium | 23 mg |
| Phosphorus | 204 mg |
| Potassium | 340 mg |
| Sodium | 57 mg |
| Zinc | 4.12 mg |
| Copper | 0.072 mcg |
| Manganese | 0.014 mg |
| Selenium | 25.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.06 mg |
| Riboflavin (B2) | 0.106 mg |
| Niacin (B3) | 7.353 mg |
| Vitamin B6 | 0.596 mg |
| Folate (B9) | 13.0 mcg |
| Vitamin B12 | 1.18 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.31 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information:
Beef flank steak, being a pure animal protein source, is inherently free from common allergens like dairy, wheat, soy, and gluten. However, individuals with a sensitivity to beef or red meats should avoid this ingredient. Always ensure cross-contamination does not occur if preparing other allergenic foods alongside this cut.
Dietary Preferences:
- Paleo: Beef is a natural choice for those following a paleo diet, as it aligns with the diet’s emphasis on whole, unprocessed foods.
- Keto: With a relatively low carbohydrate content, this beef cut is also well-suited for ketogenic diets that focus on high-protein and high-fat foods.
- Gluten-Free: This steak is naturally gluten-free, making it suitable for individuals with celiac disease or those avoiding gluten.
- High-Protein: With 21.72 grams of protein per 100g serving, this cut is an excellent choice for those needing higher protein intake, such as athletes or muscle-building enthusiasts.
- Low-Carb: As it contains no carbohydrates, beef flank steak fits into low-carb dietary plans like Atkins and other low-carb regimes.
Advice:
- Cooking Tips: Flank steak is best when cooked quickly over high heat to preserve its tenderness. Whether you’re grilling, broiling, or pan-searing, aim for medium-rare to medium doneness to keep the steak juicy and tender. Overcooking may result in a tougher texture.
- Marination: For enhanced flavor, consider marinating your flank steak for a few hours before cooking. A simple marinade with olive oil, garlic, herbs, and acidic components like vinegar or citrus can help tenderize the meat and infuse it with extra flavor.
- Resting Time: After cooking, allow the steak to rest for a few minutes. This will help retain the juices and ensure that the meat remains moist and flavorful.
Conclusion:
Beef flank steak is a versatile and nutritious cut of meat, packed with protein and essential minerals like iron, zinc, and magnesium. Whether you’re preparing a quick meal for yourself or a family gathering, this lean cut of beef can serve as the perfect centerpiece for a variety of dishes, from steak salads to fajitas. With its rich flavor, low carb count, and ample nutritional benefits, beef flank steak is a standout ingredient for those seeking a satisfying, healthy meal.
Enjoy cooking this delicious and wholesome cut of beef in your next recipe for a truly rewarding dining experience.
