Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw

1 steak (202 g): 333 kcal, 42.9 g protein, 0 g carbohydrate and 16.7 g fat.

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Nutrition Facts

Serving size1 steak (202 g)

Amount per serving

Calories330

% Daily Value*

Total Fat 17g	21%
Saturated Fat 7g	35%
Trans Fat —
Cholesterol 135mg	46%
Sodium 110mg	5%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 43g	86%
Vitamin D 0.2mcg	0%
Calcium 50mg	4%
Iron 3.1mg	15%
Potassium 670mg	15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 steak (202 g) gives you

High in Protein (86% DV), Phosphorus (31% DV), Zinc (70% DV), Selenium (86% DV), Niacin (B3) (86% DV), Pantothenic acid (B5) (25% DV), Vitamin B6 (68% DV), Vitamin B12 (99% DV), Choline (33% DV)

Low in added sugars, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

53% protein · 0% carbohydrate · 47% fat

Protein: 43 g 53%
Carbs: 0 g 0%
Fat: 17 g 47%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 54% of foods
Protein: more than 77% of foods
Total fat: less than 38% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 64% of foods

All nutrients (57)

Amounts for 1 steak (202 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	333 kcal	165 kcal
Protein	42.9 g	21.2 g	86%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Total sugars	0 g	0 g
Added sugars	0 g	0 g	0%
Water	140 g	69.5 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	16.7 g	8.29 g	21%
Saturated fat	6.95 g	3.44 g	35%
Monounsaturated fat	6.83 g	3.38 g
Polyunsaturated fat	0.677 g	0.335 g
Omega-3 EPA	0.004 g	0.002 g
Omega-3 DHA	0.002 g	0.001 g
Cholesterol	137 mg	68 mg	46%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	54.5 mg	27 mg	4%
Iron	3.13 mg	1.55 mg	17%
Magnesium	44.4 mg	22 mg	11%
Phosphorus	390 mg	193 mg	31%
Potassium	667 mg	330 mg	14%
Sodium	109 mg	54 mg	5%
Zinc	7.7 mg	3.81 mg	70%
Copper	0.143 mg	0.071 mg	16%
Manganese	0.026 mg	0.013 mg	1%
Selenium	47.1 mcg	23.3 mcg	86%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.202 mcg	0.1 mcg	1%
Vitamin E	0.667 mg	0.33 mg	4%
Vitamin K	2.63 mcg	1.3 mcg	2%
Thiamin (B1)	0.113 mg	0.056 mg	9%
Riboflavin (B2)	0.182 mg	0.09 mg	14%
Niacin (B3)	13.8 mg	6.84 mg	86%
Pantothenic acid (B5)	1.25 mg	0.619 mg	25%
Vitamin B6	1.15 mg	0.571 mg	68%
Folate	24.2 mcg	12 mcg	6%
Vitamin B12	2.38 mcg	1.18 mcg	99%
Choline	179 mg	88.6 mg	33%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.281 g	0.139 g
Threonine	1.71 g	0.847 g
Isoleucine	1.95 g	0.965 g
Leucine	3.41 g	1.69 g
Lysine	3.62 g	1.79 g
Methionine	1.12 g	0.552 g
Cystine	0.553 g	0.274 g
Phenylalanine	1.69 g	0.838 g
Tyrosine	1.37 g	0.676 g
Valine	2.13 g	1.05 g
Arginine	2.77 g	1.37 g
Histidine	1.37 g	0.677 g
Alanine	2.61 g	1.29 g
Aspartic acid	3.9 g	1.93 g
Glutamic acid	6.43 g	3.19 g
Glycine	2.61 g	1.29 g
Proline	2.04 g	1.01 g
Serine	1.69 g	0.836 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169433(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.