Beef Flank Steak (Lean, No Fat, All Grades – Raw)
Description:
Beef flank steak is a flavorful, lean cut of meat derived from the abdominal muscles of the cow. Known for its rich, savory taste, it has minimal fat content when trimmed of excess fat, making it an excellent choice for those seeking a protein-packed option with lower fat. This versatile cut is often used in grilling, stir-fries, fajitas, and stews, offering a tender texture when cooked properly.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 155 kcal |
| Protein | 21.22 g |
| Fat | 7.17 g |
| Saturated Fat | 2.978 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 25 mg |
| Iron | 1.55 mg |
| Magnesium | 22 mg |
| Phosphorus | 195 mg |
| Potassium | 328 mg |
| Sodium | 54 mg |
| Zinc | 3.7 mg |
| Copper | 72 mcg |
| Manganese | 0.012 mg |
| Selenium | 23.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.066 mg |
| Riboflavin (B2) | 0.102 mg |
| Niacin (B3) | 6.257 mg |
| Vitamin B6 | 0.579 mg |
| Folate (B9) | 11 mcg |
| Vitamin B12 | 1.09 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.31 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Beef flank steak, being a pure meat product, contains no allergens. However, individuals with sensitivities or allergies to red meat should avoid consumption.
Dietary Preferences:
- Paleo: Yes, suitable for the Paleo diet.
- Keto: Yes, very low in carbohydrates and suitable for ketogenic diets.
- Gluten-Free: Yes, naturally gluten-free.
- Dairy-Free: Yes, no dairy content.
- Low-Carb: Yes, contains 0 grams of carbohydrates.
- High-Protein: Yes, provides 21.22 grams of protein per 100 grams.
Culinary Advice:
To ensure the best texture and flavor, flank steak benefits from marinating, especially if grilling or pan-searing. Marinating for 30 minutes to a few hours helps tenderize the meat and infuse it with a depth of flavor. Slicing the steak against the grain is essential for achieving a tender bite. This cut of beef is often served medium-rare to medium, ensuring that the steak remains juicy and tender.
Flank steak can be paired with a variety of seasonings such as garlic, soy sauce, lime, and chili for a vibrant, savory profile. For a well-rounded meal, serve with grilled vegetables, a side salad, or a whole grain like quinoa or brown rice.
Conclusion:
Beef flank steak is a nutrient-dense, lean source of protein, offering essential vitamins and minerals such as B vitamins, iron, and zinc. It’s a versatile, easy-to-prepare option for those seeking a healthy and flavorful addition to their meals. Whether grilled, seared, or slow-cooked, it provides a delicious and satisfying eating experience that aligns well with various dietary needs.
