Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled
1 steak, (yield from 467 g raw meat) (379 g): 694 kcal, 105.3 g protein, 0 g carbohydrate and 27.1 g fat.
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Nutrition Facts
Serving size1 steak, (yield from 467 g raw meat) (379 g)
Amount per serving
Calories690
% Daily Value*
| Total Fat 27g | 35% |
|---|---|
| Saturated Fat 11g | 56% |
| Trans Fat — | |
| Cholesterol 295mg | 99% |
| Sodium 220mg | 10% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 105g | 211% |
| Vitamin D — | |
| Calcium 80mg | 6% |
| Iron 6.4mg | 35% |
| Potassium 1330mg | 30% |
* 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 467 g raw meat) (379 g) gives you
High in Protein (211% DV), Iron (35% DV), Magnesium (22% DV), Phosphorus (67% DV), Potassium (28% DV), Zinc (173% DV), Copper (32% DV), Selenium (205% DV), Thiamin (B1) (26% DV), Riboflavin (B2) (43% DV), Niacin (B3) (172% DV), Pantothenic acid (B5) (42% DV), Vitamin B6 (136% DV), Vitamin B12 (227% DV), Choline (73% 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
63% protein · 0% carbohydrate · 37% fat
- Protein
- 105 g 63%
- Carbs
- 0 g 0%
- Fat
- 27 g 37%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 50% of foods
- Protein: more than 92% of foods
- Total fat: less than 42% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 61% of foods
All nutrients (56)
Amounts for 1 steak, (yield from 467 g raw meat) (379 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 694 kcal | 183 kcal | |
| Protein | 105 g | 27.8 g | 211% |
| 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 | 246 g | 65 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 27.1 g | 7.15 g | 35% |
| Saturated fat | 11.2 g | 2.95 g | 56% |
| Monounsaturated fat | 10.9 g | 2.88 g | |
| Polyunsaturated fat | 1.06 g | 0.28 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 296 mg | 78 mg | 99% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 83.4 mg | 22 mg | 6% |
| Iron | 6.37 mg | 1.68 mg | 35% |
| Magnesium | 91 mg | 24 mg | 22% |
| Phosphorus | 834 mg | 220 mg | 67% |
| Potassium | 1330 mg | 351 mg | 28% |
| Sodium | 220 mg | 58 mg | 10% |
| Zinc | 19 mg | 5.01 mg | 173% |
| Copper | 0.288 mg | 0.076 mg | 32% |
| Manganese | 0.038 mg | 0.01 mg | 2% |
| Selenium | 113 mcg | 29.8 mcg | 205% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 1.4 mg | 0.37 mg | 9% |
| Vitamin K | 4.93 mcg | 1.3 mcg | 4% |
| Thiamin (B1) | 0.307 mg | 0.081 mg | 26% |
| Riboflavin (B2) | 0.553 mg | 0.146 mg | 43% |
| Niacin (B3) | 27.5 mg | 7.26 mg | 172% |
| Pantothenic acid (B5) | 2.08 mg | 0.548 mg | 42% |
| Vitamin B6 | 2.31 mg | 0.609 mg | 136% |
| Folate | 34.1 mcg | 9 mcg | 9% |
| Vitamin B12 | 5.46 mcg | 1.44 mcg | 227% |
| Choline | 401 mg | 106 mg | 73% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.694 g | 0.183 g | |
| Threonine | 4.21 g | 1.11 g | |
| Isoleucine | 4.79 g | 1.26 g | |
| Leucine | 8.38 g | 2.21 g | |
| Lysine | 8.9 g | 2.35 g | |
| Methionine | 2.74 g | 0.723 g | |
| Cystine | 1.36 g | 0.359 g | |
| Phenylalanine | 4.16 g | 1.1 g | |
| Tyrosine | 3.35 g | 0.885 g | |
| Valine | 5.22 g | 1.38 g | |
| Arginine | 6.81 g | 1.8 g | |
| Histidine | 3.36 g | 0.887 g | |
| Alanine | 6.4 g | 1.69 g | |
| Aspartic acid | 9.59 g | 2.53 g | |
| Glutamic acid | 15.8 g | 4.17 g | |
| Glycine | 6.41 g | 1.69 g | |
| Proline | 5.02 g | 1.32 g | |
| Serine | 4.15 g | 1.09 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 169554(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.