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

1 steak (202 g): 301 kcal, 43.9 g protein, 0 g carbohydrate and 12.7 g fat.

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Nutrition Facts

Serving size1 steak (202 g)

Amount per serving

Calories300

% Daily Value*

Total Fat 13g	16%
Saturated Fat 5g	26%
Trans Fat —
Cholesterol 140mg	46%
Sodium 115mg	5%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 44g	88%
Vitamin D 0.2mcg	0%
Calcium 60mg	4%
Iron 3.3mg	20%
Potassium 690mg	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 (88% DV), Phosphorus (33% DV), Zinc (76% DV), Selenium (93% DV), Niacin (B3) (93% DV), Pantothenic acid (B5) (26% DV), Vitamin B6 (71% 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

61% protein · 0% carbohydrate · 39% fat

Protein: 44 g 61%
Carbs: 0 g 0%
Fat: 13 g 39%

Compared with other foods

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

Calories: less than 58% of foods
Protein: more than 78% of foods
Total fat: less than 45% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 62% 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	301 kcal	149 kcal
Protein	43.9 g	21.7 g	88%
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	139 g	68.7 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	12.7 g	6.29 g	16%
Saturated fat	5.28 g	2.61 g	26%
Monounsaturated fat	5 g	2.48 g
Polyunsaturated fat	0.523 g	0.259 g
Omega-3 EPA	0.004 g	0.002 g
Omega-3 DHA	0.002 g	0.001 g
Cholesterol	139 mg	69 mg	46%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	56.6 mg	28 mg	4%
Iron	3.27 mg	1.62 mg	18%
Magnesium	46.5 mg	23 mg	11%
Phosphorus	412 mg	204 mg	33%
Potassium	687 mg	340 mg	15%
Sodium	115 mg	57 mg	5%
Zinc	8.32 mg	4.12 mg	76%
Copper	0.145 mg	0.072 mg	16%
Manganese	0.028 mg	0.014 mg	1%
Selenium	51.3 mcg	25.4 mcg	93%

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	0.626 mg	0.31 mg	4%
Vitamin K	2.42 mcg	1.2 mcg	2%
Thiamin (B1)	0.121 mg	0.06 mg	10%
Riboflavin (B2)	0.214 mg	0.106 mg	16%
Niacin (B3)	14.9 mg	7.35 mg	93%
Pantothenic acid (B5)	1.31 mg	0.647 mg	26%
Vitamin B6	1.2 mg	0.596 mg	71%
Folate	26.3 mcg	13 mcg	7%
Vitamin B12	2.38 mcg	1.18 mcg	99%
Choline	183 mg	90.7 mg	33%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.289 g	0.143 g
Threonine	1.75 g	0.867 g
Isoleucine	2 g	0.988 g
Leucine	3.49 g	1.73 g
Lysine	3.71 g	1.83 g
Methionine	1.14 g	0.565 g
Cystine	0.566 g	0.28 g
Phenylalanine	1.73 g	0.858 g
Tyrosine	1.4 g	0.692 g
Valine	2.18 g	1.08 g
Arginine	2.84 g	1.4 g
Histidine	1.4 g	0.693 g
Alanine	2.67 g	1.32 g
Aspartic acid	4 g	1.98 g
Glutamic acid	6.59 g	3.26 g
Glycine	2.67 g	1.32 g
Proline	2.09 g	1.03 g
Serine	1.73 g	0.855 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 168609(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.