Beef Flank Steak (Cooked, Broiled, Lean, 0% Fat) – Nutritional Information
Beef flank steak is a lean, flavorful cut of beef with minimal fat content, making it a popular choice for those looking to enjoy a satisfying meal with a protein-rich profile. This cut is often broiled or grilled to perfection, retaining its natural tenderness and savory taste.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 186 kcal |
| Protein | 27.89 g |
| Total Fat | 7.4 g |
| Saturated Fat | 3.07 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 18.0 mg |
| Iron | 1.74 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 217.0 mg |
| Potassium | 350.0 mg |
| Sodium | 57.0 mg |
| Zinc | 5.09 mg |
| Copper | 0.081 mcg |
| Manganese | 0.01 mg |
| Selenium | 31.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.076 mg |
| Riboflavin (Vitamin B2) | 0.141 mg |
| Niacin (Vitamin B3) | 7.981 mg |
| Vitamin B6 | 0.599 mg |
| Folate (Vitamin B9) | 9.0 mcg |
| Vitamin B12 | 1.6 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.38 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Beef flank steak is a pure meat product and does not contain common allergens such as dairy, gluten, or nuts. However, always ensure that it is not cross-contaminated with allergens during preparation, especially if using seasoning blends or marinating the steak.
Dietary Preferences
Beef flank steak is suitable for various dietary preferences, including:
- Low-Carb and Keto Diets: It contains no carbohydrates, making it an excellent choice for those following low-carb or ketogenic diets.
- High-Protein Diets: With nearly 28 grams of protein per 100g serving, it supports muscle building and is a great option for those needing high-protein meals.
- Paleo Diet: This cut of beef is naturally in line with the paleo diet principles, as it is free from processed ingredients.
- Gluten-Free: Being a whole meat, beef flank steak is inherently gluten-free, making it safe for those with celiac disease or gluten sensitivities.
Cooking Tips and Advice
When preparing beef flank steak, broiling or grilling is an excellent method to lock in its flavor and maintain its tenderness. Here are some tips:
- Marination: Marinating the flank steak for at least 30 minutes to an hour enhances its flavor and helps tenderize the meat. Try a mixture of olive oil, garlic, herbs, and spices for a savory touch.
- Resting Time: After cooking, let the steak rest for about 5 minutes before slicing. This allows the juices to redistribute and keeps the meat moist.
- Slicing: Slice the flank steak thinly against the grain to maximize tenderness.
Conclusion
Beef flank steak is a versatile and nutrient-dense option, perfect for a protein-packed meal. It offers a rich source of essential vitamins and minerals, including zinc, iron, and B-vitamins, while being low in fat and carbohydrates. Whether you’re grilling, broiling, or stir-frying, this lean cut of beef can easily be incorporated into a variety of recipes to suit your dietary needs.
