Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
1 steak, (yield from 483 g raw meat) (387 g): 782 kcal, 106.6 g protein, 0 g carbohydrate and 36 g fat.
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Nutrition Facts
Serving size1 steak, (yield from 483 g raw meat) (387 g)
Amount per serving
Calories780
% Daily Value*
| Total Fat 36g | 46% |
|---|---|
| Saturated Fat 15g | 74% |
| Trans Fat — | |
| Cholesterol 315mg | 104% |
| Sodium 210mg | 9% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 107g | 213% |
| Vitamin D — | |
| Calcium 70mg | 6% |
| Iron 7mg | 40% |
| Potassium 1260mg | 25% |
* 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, (yield from 483 g raw meat) (387 g) gives you
High in Protein (213% DV), Iron (39% DV), Magnesium (20% DV), Phosphorus (62% DV), Potassium (27% DV), Zinc (169% DV), Copper (38% DV), Selenium (203% DV), Thiamin (B1) (22% DV), Riboflavin (B2) (36% DV), Niacin (B3) (181% DV), Pantothenic acid (B5) (42% DV), Vitamin B6 (125% DV), Vitamin B12 (293% DV), Choline (74% DV)
Low in added sugars
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
57% protein · 0% carbohydrate · 43% fat
- Protein
- 107 g 57%
- Carbs
- 0 g 0%
- Fat
- 36 g 43%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 45% of foods
- Protein: more than 91% of foods
- Total fat: less than 35% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 65% of foods
All nutrients (56)
Amounts for 1 steak, (yield from 483 g raw meat) (387 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 782 kcal | 202 kcal | |
| Protein | 107 g | 27.6 g | 213% |
| 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 | 245 g | 63.3 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 36 g | 9.31 g | 46% |
| Saturated fat | 14.9 g | 3.84 g | 74% |
| Monounsaturated fat | 14.5 g | 3.75 g | |
| Polyunsaturated fat | 1.41 g | 0.364 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 313 mg | 81 mg | 104% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 69.7 mg | 18 mg | 5% |
| Iron | 6.97 mg | 1.8 mg | 39% |
| Magnesium | 85.1 mg | 22 mg | 20% |
| Phosphorus | 778 mg | 201 mg | 62% |
| Potassium | 1262 mg | 326 mg | 27% |
| Sodium | 205 mg | 53 mg | 9% |
| Zinc | 18.5 mg | 4.79 mg | 169% |
| Copper | 0.341 mg | 0.088 mg | 38% |
| Manganese | 0.035 mg | 0.009 mg | 2% |
| Selenium | 112 mcg | 28.9 mcg | 203% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 1.51 mg | 0.39 mg | 10% |
| Vitamin K | 5.42 mcg | 1.4 mcg | 5% |
| Thiamin (B1) | 0.267 mg | 0.069 mg | 22% |
| Riboflavin (B2) | 0.468 mg | 0.121 mg | 36% |
| Niacin (B3) | 28.9 mg | 7.47 mg | 181% |
| Pantothenic acid (B5) | 2.1 mg | 0.542 mg | 42% |
| Vitamin B6 | 2.12 mg | 0.549 mg | 125% |
| Folate | 34.8 mcg | 9 mcg | 9% |
| Vitamin B12 | 7.04 mcg | 1.82 mcg | 293% |
| Choline | 406 mg | 105 mg | 74% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.7 g | 0.181 g | |
| Threonine | 4.26 g | 1.1 g | |
| Isoleucine | 4.85 g | 1.25 g | |
| Leucine | 8.48 g | 2.19 g | |
| Lysine | 9.01 g | 2.33 g | |
| Methionine | 2.77 g | 0.717 g | |
| Cystine | 1.37 g | 0.355 g | |
| Phenylalanine | 4.21 g | 1.09 g | |
| Tyrosine | 3.4 g | 0.878 g | |
| Valine | 5.29 g | 1.37 g | |
| Arginine | 6.89 g | 1.78 g | |
| Histidine | 3.4 g | 0.879 g | |
| Alanine | 6.48 g | 1.68 g | |
| Aspartic acid | 9.71 g | 2.51 g | |
| Glutamic acid | 16 g | 4.14 g | |
| Glycine | 6.49 g | 1.68 g | |
| Proline | 5.08 g | 1.31 g | |
| Serine | 4.2 g | 1.08 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
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Sources
- USDA FoodData Central record 169435(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.