Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised

1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (262 g): 689 kcal, 70.7 g protein, 0 g carbohydrate and 43.1 g fat.

Log 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (262 g) to today

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Nutrition Facts

Serving size1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (262 g)

Amount per serving

Calories690

% Daily Value*

Total Fat 43g	55%
Saturated Fat 18g	91%
Trans Fat —
Cholesterol 190mg	63%
Sodium 180mg	8%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 71g	141%
Vitamin D —
Calcium 20mg	0%
Iron 8.7mg	50%
Potassium 880mg	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) (262 g) gives you

High in Protein (141% DV), Iron (48% DV), Phosphorus (54% DV), Zinc (137% DV), Copper (35% DV), Selenium (145% DV), Thiamin (B1) (31% DV), Riboflavin (B2) (36% DV), Niacin (B3) (72% DV), Vitamin B6 (54% DV), Vitamin B12 (360% 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

42% protein · 0% carbohydrate · 58% fat

Protein: 71 g 42%
Carbs: 0 g 0%
Fat: 43 g 58%

Compared with other foods

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

Calories: less than 33% of foods
Protein: more than 90% of foods
Total fat: less than 20% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 52% of foods

All nutrients (55)

Amounts for 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (262 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	689 kcal	263 kcal
Protein	70.7 g	27 g	141%
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	144 g	55 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	43.1 g	16.4 g	55%
Saturated fat	18.1 g	6.92 g	91%
Monounsaturated fat	18.2 g	6.94 g
Polyunsaturated fat	1.39 g	0.53 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	189 mg	72 mg	63%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	15.7 mg	6 mg	1%
Iron	8.72 mg	3.33 mg	48%
Magnesium	60.3 mg	23 mg	14%
Phosphorus	671 mg	256 mg	54%
Potassium	883 mg	337 mg	19%
Sodium	183 mg	70 mg	8%
Zinc	15.1 mg	5.77 mg	137%
Copper	0.312 mg	0.119 mg	35%
Manganese	0.047 mg	0.018 mg	2%
Selenium	79.6 mcg	30.4 mcg	145%

Vitamins (11)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin E	1.81 mg	0.69 mg	12%
Vitamin K	6.55 mcg	2.5 mcg	5%
Thiamin (B1)	0.367 mg	0.14 mg	31%
Riboflavin (B2)	0.472 mg	0.18 mg	36%
Niacin (B3)	11.6 mg	4.42 mg	72%
Pantothenic acid (B5)	0.969 mg	0.37 mg	19%
Vitamin B6	0.917 mg	0.35 mg	54%
Folate	23.6 mcg	9 mcg	6%
Vitamin B12	8.65 mcg	3.3 mcg	360%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.791 g	0.302 g
Threonine	3.09 g	1.18 g
Isoleucine	3.18 g	1.21 g
Leucine	5.59 g	2.13 g
Lysine	5.88 g	2.24 g
Methionine	1.81 g	0.691 g
Cystine	0.791 g	0.302 g
Phenylalanine	2.76 g	1.05 g
Tyrosine	2.37 g	0.906 g
Valine	3.44 g	1.31 g
Arginine	4.47 g	1.71 g
Histidine	2.42 g	0.924 g
Alanine	4.26 g	1.63 g
Aspartic acid	6.46 g	2.46 g
Glutamic acid	10.6 g	4.05 g
Glycine	3.86 g	1.47 g
Proline	3.12 g	1.19 g
Serine	2.7 g	1.03 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 169434(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.