Beef Flank Steak (Lean, Fat 0″ Fat, Choice, Cooked, Broiled)
Beef flank steak is a flavorful and nutrient-dense cut of meat that offers a lean, high-protein option for those looking to enjoy a satisfying meal while maintaining a balanced diet. When prepared as a broiled steak, this cut retains a robust taste and offers a rich nutritional profile, making it an excellent choice for a variety of recipes.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 202.0 kcal |
| Protein | 27.55 g |
| Total Fat | 9.31 g |
| Saturated Fat | 3.84 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 18.0 mg |
| Iron | 1.8 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 201.0 mg |
| Potassium | 326.0 mg |
| Sodium | 53.0 mg |
| Zinc | 4.79 mg |
| Copper | 0.088 mcg |
| Manganese | 0.009 mg |
| Selenium | 28.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.069 mg |
| Riboflavin (Vitamin B2) | 0.121 mg |
| Niacin (Vitamin B3) | 7.471 mg |
| Vitamin B6 | 0.549 mg |
| Folate (Vitamin B9) | 9.0 mcg |
| Vitamin B12 | 1.82 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.39 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Beef flank steak, being a pure animal protein, is free from common allergens such as gluten, dairy, and nuts. However, cross-contamination may occur depending on preparation methods, so it’s important to ensure the steak is cooked separately from allergens when preparing meals for those with sensitivities.
Dietary Preferences
This lean cut of beef is a great fit for several dietary preferences:
- Low Carb / Keto: With 0 grams of carbohydrates and no sugar, beef flank steak is an excellent choice for those following a low-carb or ketogenic diet.
- Paleo / Whole30: As a natural protein source, it fits perfectly into both Paleo and Whole30 diets, which emphasize unprocessed, whole foods.
- High-Protein Diets: Beef flank steak provides a significant amount of protein (27.55 grams per 100 grams), making it an ideal option for muscle building and repair.
- Gluten-Free & Dairy-Free: This steak contains no gluten or dairy, making it suitable for individuals with sensitivities or allergies to these ingredients.
- Low-Sodium Diets: While the sodium content is relatively low (53 mg), individuals on strict low-sodium diets may want to monitor intake, especially if seasoning or sauces are added.
Cooking Tips & Advice
Beef flank steak is a versatile cut that benefits from quick, high-heat cooking methods like broiling, grilling, or pan-searing. To ensure optimal tenderness and flavor:
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Marinate: Flank steak has a slightly tougher texture compared to other cuts, so marinating it for at least 30 minutes can help tenderize the meat and infuse it with flavor. Consider using a marinade with acidic ingredients like vinegar, citrus, or soy sauce, as they break down muscle fibers and enhance tenderness.
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Cook to Medium-Rare or Medium: Overcooking flank steak can lead to a dry texture. Aim for medium-rare to medium doneness to keep the steak juicy and tender. Use a meat thermometer to check the internal temperature: 130°F for medium-rare and 140°F for medium.
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Rest the Meat: After cooking, let the steak rest for about 5–10 minutes before slicing. This helps the juices redistribute, ensuring a moist and flavorful bite.
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Slice Against the Grain: Flank steak has long muscle fibers, so slicing against the grain (perpendicular to the lines of muscle fibers) helps to break them down and results in a more tender bite.
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Pairing Suggestions: This hearty cut pairs well with bold, flavorful sides like roasted vegetables, a tangy green salad, or a quinoa pilaf. You can also use it in tacos, stir-fries, or salads for a quick and protein-packed meal.
Conclusion
Beef flank steak is a nutritious and satisfying protein source that fits seamlessly into a variety of dietary plans. With its impressive protein content and lean profile, it offers both versatility and great taste for a range of culinary creations. Whether you’re preparing a quick weeknight dinner or a special occasion meal, this flavorful steak provides a hearty base for countless delicious dishes.
