Beef Flank Steak (Lean, 0% Fat, Choice Grade, Raw)
Flank steak is a flavorful and versatile cut of beef that is commonly used in grilling, stir-frying, or slow-cooking. This cut is known for its lean profile, offering a robust beefy taste while being relatively low in fat, making it a great choice for health-conscious individuals who do not want to sacrifice flavor. Typically, flank steak is favored for its fibrous texture, which, when cooked correctly, becomes tender and delicious.
Nutritional Information
The nutritional content provided here is for a 100-gram (3.5-ounce) serving of raw, lean beef flank steak (Choice grade, 0% fat). This cut is rich in protein, essential minerals, and vitamins, contributing to a well-balanced and nutrient-dense meal. Below is the detailed breakdown of its nutritional components:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 165 kcal |
| Protein | 21.22 g |
| Total Fat | 8.29 g |
| Saturated Fat | 3.44 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 27.0 mg |
| Iron | 1.55 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 193.0 mg |
| Potassium | 330.0 mg |
| Sodium | 54.0 mg |
| Zinc | 3.81 mg |
| Copper | 0.071 mcg |
| Manganese | 0.013 mg |
| Selenium | 23.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.056 mg |
| Riboflavin (Vitamin B2) | 0.09 mg |
| Niacin (Vitamin B3) | 6.84 mg |
| Vitamin B6 | 0.571 mg |
| Folate (Vitamin B9) | 12.0 mcg |
| Vitamin B12 | 1.18 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.33 mg |
| Vitamin D2 | 0.1 mcg |
Health Benefits & Allergen Information
Flank steak is an excellent source of high-quality protein, making it a fantastic choice for muscle building and repair. The significant amount of iron supports healthy red blood cell production, helping to combat iron deficiency anemia. Additionally, the steak provides phosphorus, magnesium, and zinc, which contribute to bone health and immune system function. The relatively low fat content, particularly in a lean cut like this, makes it suitable for those looking to manage their fat intake while still enjoying a hearty, satisfying meal.
Allergen Information: Beef flank steak is naturally free from common allergens such as dairy, gluten, and nuts. However, it is important to ensure that the preparation or any accompanying ingredients used in recipes do not introduce allergens.
Dietary Considerations
Flank steak fits well into various dietary preferences and restrictions:
- Low Carb / Keto: With zero carbohydrates, it is ideal for those following low-carb or ketogenic diets.
- Paleo / Whole30: This nutrient-dense cut aligns well with Paleo and Whole30 guidelines, which emphasize whole, unprocessed animal proteins.
- Gluten-Free: Naturally gluten-free, making it a safe option for individuals with gluten sensitivity or celiac disease.
- Low-fat: While it contains some fat, the lean cut helps to keep total fat intake relatively low, making it a good choice for those watching their fat consumption.
Preparation Tips
To achieve the best results when cooking lean beef flank steak, it is essential to prepare it properly to retain tenderness and flavor. Here are a few expert tips for cooking flank steak:
- Marinate: Flank steak benefits greatly from marinating, which helps break down the muscle fibers, making the steak more tender and infusing it with flavor. A simple marinade with olive oil, garlic, soy sauce, and herbs can enhance the natural flavors of the meat.
- Grill or Broil: High-heat cooking methods like grilling or broiling are perfect for flank steak. Cook the steak to medium-rare or medium for the best texture, then let it rest before slicing against the grain.
- Slice Properly: Since flank steak is a tough cut, it’s important to slice it thinly and against the grain. This shortens the muscle fibers and results in a more tender bite.
- Avoid Overcooking: Overcooking can cause the lean meat to become tough and dry. A quick sear on both sides, followed by a rest period, will yield the best results.
Conclusion
Beef flank steak is a versatile and nutrient-packed choice for any meal. Whether grilled, broiled, or slow-cooked, it offers a delicious, lean protein source that can be easily incorporated into various dishes. With its rich protein content, important minerals like iron and zinc, and relatively low fat content, it fits well within many different dietary preferences and is a great option for those looking to enjoy flavorful, nutritious meals. From simple weeknight dinners to special occasions, flank steak is sure to elevate your cooking experience.
