Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (246 g): 583 kcal, 68.9 g protein, 0 g carbohydrate and 32 g fat.
Log 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (246 g) to todayCompare with another food
Nutrition Facts
Serving size1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (246 g)
Amount per serving
Calories580
% Daily Value*
| Total Fat 32g | 41% |
|---|---|
| Saturated Fat 14g | 68% |
| Trans Fat — | |
| Cholesterol 175mg | 58% |
| Sodium 180mg | 8% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 69g | 138% |
| Vitamin D 0.5mcg | 2% |
| Calcium 10mg | 0% |
| Iron 8.5mg | 45% |
| Potassium 860mg | 20% |
* 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 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (246 g) gives you
High in Protein (138% DV), Iron (47% DV), Phosphorus (53% DV), Zinc (135% DV), Copper (34% DV), Selenium (138% DV), Thiamin (B1) (29% DV), Riboflavin (B2) (36% DV), Niacin (B3) (71% DV), Vitamin B6 (52% DV), Vitamin B12 (350% DV), Choline (48% 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
49% protein · 0% carbohydrate · 51% fat
- Protein
- 69 g 49%
- Carbs
- 0 g 0%
- Fat
- 32 g 51%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 38% of foods
- Protein: more than 92% of foods
- Total fat: less than 26% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 51% of foods
All nutrients (57)
Amounts for 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (246 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 583 kcal | 237 kcal | |
| Protein | 68.9 g | 28 g | 138% |
| 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 | 141 g | 57.3 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 32 g | 13 g | 41% |
| Saturated fat | 13.6 g | 5.54 g | 68% |
| Monounsaturated fat | 13.4 g | 5.44 g | |
| Polyunsaturated fat | 0.959 g | 0.39 g | |
| Omega-3 EPA | 0.007 g | 0.003 g | |
| Omega-3 DHA | 0.002 g | 0.001 g | |
| Cholesterol | 175 mg | 71 mg | 58% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 14.8 mg | 6 mg | 1% |
| Iron | 8.54 mg | 3.47 mg | 47% |
| Magnesium | 59 mg | 24 mg | 14% |
| Phosphorus | 657 mg | 267 mg | 53% |
| Potassium | 863 mg | 351 mg | 18% |
| Sodium | 177 mg | 72 mg | 8% |
| Zinc | 14.9 mg | 6.05 mg | 135% |
| Copper | 0.305 mg | 0.124 mg | 34% |
| Manganese | 0.047 mg | 0.019 mg | 2% |
| Selenium | 75.8 mcg | 30.8 mcg | 138% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.492 mcg | 0.2 mcg | 2% |
| Vitamin E | 0.344 mg | 0.14 mg | 2% |
| Vitamin K | 3.94 mcg | 1.6 mcg | 3% |
| Thiamin (B1) | 0.344 mg | 0.14 mg | 29% |
| Riboflavin (B2) | 0.467 mg | 0.19 mg | 36% |
| Niacin (B3) | 11.3 mg | 4.6 mg | 71% |
| Pantothenic acid (B5) | 0.935 mg | 0.38 mg | 19% |
| Vitamin B6 | 0.886 mg | 0.36 mg | 52% |
| Folate | 22.1 mcg | 9 mcg | 6% |
| Vitamin B12 | 8.39 mcg | 3.41 mcg | 350% |
| Choline | 262 mg | 107 mg | 48% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.453 g | 0.184 g | |
| Threonine | 2.75 g | 1.12 g | |
| Isoleucine | 3.14 g | 1.27 g | |
| Leucine | 5.48 g | 2.23 g | |
| Lysine | 5.83 g | 2.37 g | |
| Methionine | 1.8 g | 0.73 g | |
| Cystine | 0.891 g | 0.362 g | |
| Phenylalanine | 2.72 g | 1.11 g | |
| Tyrosine | 2.2 g | 0.893 g | |
| Valine | 3.42 g | 1.39 g | |
| Arginine | 4.46 g | 1.81 g | |
| Histidine | 2.2 g | 0.894 g | |
| Alanine | 4.19 g | 1.7 g | |
| Aspartic acid | 6.28 g | 2.55 g | |
| Glutamic acid | 10.3 g | 4.21 g | |
| Glycine | 4.2 g | 1.71 g | |
| Proline | 3.29 g | 1.34 g | |
| Serine | 2.72 g | 1.1 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 168610(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.