Beef Flank Steak (Raw, 0% Fat, All Grades)
Beef flank steak is a lean, flavorful cut that offers a healthy dose of protein and essential nutrients. With a firm texture and rich taste, it is often used in grilling, stir-frying, or as a filling for tacos and wraps. Hereβs a detailed breakdown of the nutritional values per 100g serving:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 141 kcal |
| Protein | 21.57 g |
| Total Fat | 5.47 g |
| Saturated Fat | 2.06 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 24.0 mg |
| Iron | 1.57 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 202.0 mg |
| Potassium | 340.0 mg |
| Sodium | 55.0 mg |
| Zinc | 3.94 mg |
| Copper | 0.073 mcg |
| Manganese | 0.013 mg |
| Selenium | 26.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.066 mg |
| Riboflavin (B2) | 0.108 mg |
| Niacin (B3) | 6.683 mg |
| Vitamin B6 | 0.604 mg |
| Folate | 13.0 mcg |
| Vitamin B12 | 1.06 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.3 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Beef flank steak, being a pure animal protein, contains no common allergens such as gluten, dairy, or nuts. However, for those with sensitivities to beef or meat products, it should be avoided. Always ensure that the steak is properly cooked to avoid any foodborne illnesses.
Dietary Preferences
- High in Protein: This cut of beef is an excellent choice for those on high-protein diets such as keto or paleo.
- Low Carb: With zero carbohydrates and fiber, this is an ideal choice for those following a low-carb or ketogenic diet.
- No Sugars or Artificial Additives: As a natural, unprocessed cut of meat, it contains no added sugars, preservatives, or artificial ingredients, making it suitable for those avoiding processed foods.
Tips for Cooking
- Grilling and Pan-Seared: Flank steak can be quickly grilled or pan-seared. The key to a tender flank steak is to not overcook itβaim for medium-rare or medium for the best texture and flavor.
- Marinades: To enhance the natural flavors, try marinating the steak for a few hours before cooking. This not only adds flavor but can also help to tenderize the meat.
- Slicing: Flank steak is best served thinly sliced against the grain. This method helps to break down the muscle fibers and results in a more tender bite.
Conclusion
Beef flank steak is a nutrient-rich, lean source of protein that is versatile in the kitchen. It provides essential vitamins and minerals such as B vitamins, zinc, and selenium, while being relatively low in fat and free from carbs and sugars. Whether you’re preparing a quick weeknight meal or a special occasion dinner, flank steak is a satisfying and healthy option that fits into many dietary preferences.
