Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw
1 steak (173 g): 237 kcal, 37.1 g protein, 0 g carbohydrate and 8.7 g fat.
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Nutrition Facts
Serving size1 steak (173 g)
Amount per serving
Calories240
% Daily Value*
| Total Fat 9g | 11% |
|---|---|
| Saturated Fat 3.5g | 18% |
| Trans Fat — | |
| Cholesterol 105mg | 35% |
| Sodium 90mg | 4% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 37g | 74% |
| Vitamin D — | |
| Calcium 40mg | 2% |
| Iron 2.7mg | 15% |
| Potassium 590mg | 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 (173 g) gives you
High in Protein (74% DV), Phosphorus (28% DV), Zinc (60% DV), Selenium (93% DV), Niacin (B3) (67% DV), Pantothenic acid (B5) (22% DV), Vitamin B6 (62% DV), Vitamin B12 (66% DV), Choline (28% 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
66% protein · 0% carbohydrate · 34% fat
- Protein
- 37 g 66%
- Carbs
- 0 g 0%
- Fat
- 9 g 34%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 62% of foods
- Protein: more than 77% of foods
- Total fat: less than 50% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 65% of foods
All nutrients (56)
Amounts for 1 steak (173 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 237 kcal | 137 kcal | |
| Protein | 37.1 g | 21.4 g | 74% |
| 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 | 126 g | 72.8 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 8.65 g | 5 g | 11% |
| Saturated fat | 3.59 g | 2.07 g | 18% |
| Monounsaturated fat | 3.4 g | 1.97 g | |
| Polyunsaturated fat | 0.337 g | 0.195 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 104 mg | 60 mg | 35% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 36.3 mg | 21 mg | 3% |
| Iron | 2.66 mg | 1.54 mg | 15% |
| Magnesium | 38.1 mg | 22 mg | 9% |
| Phosphorus | 349 mg | 202 mg | 28% |
| Potassium | 590 mg | 341 mg | 13% |
| Sodium | 91.7 mg | 53 mg | 4% |
| Zinc | 6.63 mg | 3.83 mg | 60% |
| Copper | 0.126 mg | 0.073 mg | 14% |
| Manganese | 0.019 mg | 0.011 mg | 1% |
| Selenium | 51 mcg | 29.5 mcg | 93% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.502 mg | 0.29 mg | 3% |
| Vitamin K | 2.08 mcg | 1.2 mcg | 2% |
| Thiamin (B1) | 0.125 mg | 0.072 mg | 10% |
| Riboflavin (B2) | 0.199 mg | 0.115 mg | 15% |
| Niacin (B3) | 10.8 mg | 6.23 mg | 67% |
| Pantothenic acid (B5) | 1.09 mg | 0.63 mg | 22% |
| Vitamin B6 | 1.05 mg | 0.605 mg | 62% |
| Folate | 22.5 mcg | 13 mcg | 6% |
| Vitamin B12 | 1.57 mcg | 0.91 mcg | 66% |
| Choline | 155 mg | 89.5 mg | 28% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.244 g | 0.141 g | |
| Threonine | 1.48 g | 0.856 g | |
| Isoleucine | 1.69 g | 0.975 g | |
| Leucine | 2.95 g | 1.71 g | |
| Lysine | 3.13 g | 1.81 g | |
| Methionine | 0.965 g | 0.558 g | |
| Cystine | 0.479 g | 0.277 g | |
| Phenylalanine | 1.47 g | 0.847 g | |
| Tyrosine | 1.18 g | 0.683 g | |
| Valine | 1.84 g | 1.06 g | |
| Arginine | 2.4 g | 1.39 g | |
| Histidine | 1.18 g | 0.684 g | |
| Alanine | 2.25 g | 1.3 g | |
| Aspartic acid | 3.38 g | 1.95 g | |
| Glutamic acid | 5.57 g | 3.22 g | |
| Glycine | 2.26 g | 1.3 g | |
| Proline | 1.77 g | 1.02 g | |
| Serine | 1.46 g | 0.844 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 174777(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.