Lean Beef Flank Steak: Nutritional Benefits, Cooking Tips, and Healthy Recipe Ideas
Beef Flank Steak (Lean, Fat-Free, Raw) – Nutritional Information
Description:
Beef flank steak, a lean and flavorful cut of meat, offers a rich source of protein with a lower fat content, especially when trimmed of excess fat. It is often used in grilling, stir-fries, and slow-cooking, making it an excellent choice for a variety of recipes, especially for those seeking a healthy, protein-packed option without the added fats.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 145 kcal |
| Protein | 21.22 g |
| Total Fat | 6.06 g |
| Saturated Fat | 2.514 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 24.0 mg |
| Iron | 1.54 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 197.0 mg |
| Potassium | 326.0 mg |
| Sodium | 54.0 mg |
| Zinc | 3.6 mg |
| Copper | 0.074 mcg |
| Manganese | 0.01 mg |
| Selenium | 24.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.076 mg |
| Riboflavin (B2) | 0.115 mg |
| Niacin (B3) | 5.671 mg |
| Vitamin B6 | 0.586 mg |
| Folate (B9) | 11.0 mcg |
| Vitamin B12 | 1.01 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.3 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Beef flank steak is a naturally allergen-free food. However, cross-contamination may occur if the steak is prepared in environments where allergens like gluten, dairy, or nuts are present.
Dietary Preferences
- Paleo: Beef flank steak is an excellent choice for those following a paleo diet, as it is rich in protein and free from processed carbohydrates.
- Keto: With zero carbohydrates, beef flank steak is also suitable for ketogenic diets, providing essential fats and proteins without spiking insulin levels.
- Gluten-Free: Naturally gluten-free, this steak is ideal for those with gluten sensitivity or celiac disease.
- Low-Carb: Its absence of carbohydrates makes it a great option for those monitoring their carb intake.
- High-Protein: As a great source of lean protein, this cut of beef supports muscle maintenance and repair.
Cooking Tips and Advice
- Grilling: Flank steak is perfect for grilling. Marinate it beforehand to enhance flavor and tenderness. Grill on medium-high heat for around 4-5 minutes per side for a medium-rare finish.
- Stir-Frying: Thinly slice the steak against the grain and use it in stir-fries for a quick and delicious meal. The lean texture of flank steak pairs well with vibrant vegetables and savory sauces.
- Slow-Cooking: Though flank steak is lean, it can also be slow-cooked to bring out its rich flavors. Simply season and slow-cook for a tender and juicy result.
Conclusion
Beef flank steak is a versatile, lean, and nutritious choice that fits perfectly into a variety of diets and cooking styles. Packed with high-quality protein, essential vitamins, and minerals, it provides a solid foundation for creating healthy, flavorful meals. Whether grilled, stir-fried, or slow-cooked, beef flank steak is an excellent addition to any recipe collection, offering a hearty and satisfying option for any occasion.
