Beef Flank Steak (Lean, Choice, Cooked, Braised)
Beef flank steak, when braised, is a flavorful and nutrient-packed protein choice. This cut of beef is known for its tenderness and rich, beefy taste. When cooked properly, it retains a juicy and satisfying texture, perfect for a wide variety of dishes.
Below is the detailed nutritional breakdown of a serving of lean, choice beef flank steak, braised:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 263 kcal |
| Protein | 26.98 g |
| Fat | 16.44 g |
| Saturated Fat | 6.92 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6.0 mg |
| Iron | 3.33 mg |
| Magnesium | 23 mg |
| Phosphorus | 256.0 mg |
| Potassium | 337.0 mg |
| Sodium | 70.0 mg |
| Zinc | 5.77 mg |
| Copper | 0.119 mcg |
| Manganese | 0.018 mg |
| Selenium | 30.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.14 mg |
| Riboflavin (B2) | 0.18 mg |
| Niacin (B3) | 4.42 mg |
| Vitamin B6 | 0.35 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 3.3 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.69 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Beef flank steak is naturally free from common allergens such as gluten, dairy, and nuts. However, cross-contamination can occur during preparation, especially if cooked alongside other allergenic foods.
Dietary Preferences
- High-Protein: This cut is ideal for those looking to increase their protein intake.
- Low-Carb: With zero carbohydrates, it fits perfectly into ketogenic, low-carb, or Atkins diets.
- Paleo-Friendly: As a lean, unprocessed meat, beef flank steak is a great fit for those following the Paleo diet.
Preparation Advice
Beef flank steak is best when braised slowly to tenderize the meat and enhance its rich flavor. Braising allows the steak to absorb the surrounding herbs, spices, and cooking liquids, resulting in a melt-in-your-mouth texture. For best results, marinate the beef in your favorite herbs or spices before cooking.
Conclusion
Beef flank steak is a nutritious, protein-packed meat choice, especially when braised. It’s an excellent source of essential nutrients like iron, zinc, phosphorus, and B-vitamins, making it an ideal option for a hearty, balanced meal. Perfect for those seeking a low-carb, high-protein dish, beef flank steak can be enjoyed in numerous recipes, from stews to hearty salads or served with a side of roasted vegetables.
