Beef, flank, pot-roasted, lean and fat
100 g: 309 kcal, 27.1 g protein, 0 g carbohydrate and 22.3 g fat.
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Nutrition Facts
Serving size100 g
Amount per serving
Calories310
% Daily Value*
| Total Fat 22g | 29% |
|---|---|
| Saturated Fat 9g | 45% |
| Trans Fat 1g | |
| Cholesterol 90mg | 29% |
| Sodium 45mg | 2% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 27g | 54% |
| Vitamin D 0.5mcg | 2% |
| Calcium 10mg | 0% |
| Iron 1.8mg | 10% |
| Potassium 230mg | 4% |
* 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 the source has no value; ≥ is a lower bound. Source: UK food composition tables (CoFID). Disclaimer.
What 100 g gives you
High in Protein (54% DV), Zinc (50% DV), Vitamin B12 (83% 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
35% protein · 0% carbohydrate · 65% fat
- Protein
- 27 g 35%
- Carbs
- 0 g 0%
- Fat
- 22 g 65%
Compared with other foods
Per 100 g, against every food on BasalFit.
- Calories: less than 24% of foods
- Protein: more than 91% of foods
- Total fat: less than 13% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 68% of foods
All nutrients (37)
Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 309 kcal | 309 kcal | |
| Protein | 27.1 g | 27.1 g | 54% |
| 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% |
| Starch | 0 g | 0 g | |
| Water | 47.4 g | 47.4 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 22.3 g | 22.3 g | 29% |
| Saturated fat | 9.1 g | 9.1 g | 45% |
| Trans fat | 0.85 g | 0.85 g | |
| Monounsaturated fat | 10.1 g | 10.1 g | |
| Polyunsaturated fat | 0.9 g | 0.9 g | |
| Omega-3 ALA | 0.1 g | 0.1 g | |
| Omega-3 EPA | 0.01 g | 0.01 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 88 mg | 88 mg | 29% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 7 mg | 7 mg | 1% |
| Iron | 1.8 mg | 1.8 mg | 10% |
| Magnesium | 18 mg | 18 mg | 4% |
| Phosphorus | 160 mg | 160 mg | 13% |
| Potassium | 230 mg | 230 mg | 5% |
| Sodium | 45 mg | 45 mg | 2% |
| Zinc | 5.5 mg | 5.5 mg | 50% |
| Copper | 0 mg | 0 mg | 0% |
| Manganese | 0.02 mg | 0.02 mg | 1% |
| Selenium | 8 mcg | 8 mcg | 15% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.5 mcg | 0.5 mcg | 3% |
| Thiamin (B1) | 0.04 mg | 0.04 mg | 3% |
| Riboflavin (B2) | 0.18 mg | 0.18 mg | 14% |
| Niacin (B3) | 2.6 mg | 2.6 mg | 16% |
| Pantothenic acid (B5) | 0.48 mg | 0.48 mg | 10% |
| Vitamin B6 | 0.22 mg | 0.22 mg | 13% |
| Folate | 17 mcg | 17 mcg | 4% |
| Vitamin B12 | 2 mcg | 2 mcg | 83% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Alcohol | 0 g | 0 g |
Similar foods
- Beef, fillet steak, grilled, lean
- Beef, fillet steak, grilled, lean and fat
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- Beef, flank, pot-roasted, lean
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- Beef, fore-rib/rib-roast, microwaved, lean
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Sources
- McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 18-027 (UK)
- Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.