Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
1 steak, (yield from 475 g raw meat) (383 g): 735 kcal, 105.9 g protein, 0 g carbohydrate and 31.5 g fat.
Log 1 steak, (yield from 475 g raw meat) (383 g) to todayCompare with another food
Nutrition Facts
Serving size1 steak, (yield from 475 g raw meat) (383 g)
Amount per serving
Calories740
% Daily Value*
| Total Fat 32g | 40% |
|---|---|
| Saturated Fat 13g | 65% |
| Trans Fat — | |
| Cholesterol 305mg | 101% |
| Sodium 210mg | 9% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 106g | 212% |
| Vitamin D — | |
| Calcium 80mg | 6% |
| Iron 6.7mg | 35% |
| Potassium 1300mg | 30% |
* 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: USDA FoodData Central. Disclaimer.
What 1 steak, (yield from 475 g raw meat) (383 g) gives you
High in Protein (212% DV), Iron (37% DV), Magnesium (21% DV), Phosphorus (64% DV), Potassium (28% DV), Zinc (171% DV), Copper (35% DV), Selenium (205% DV), Thiamin (B1) (24% DV), Riboflavin (B2) (39% DV), Niacin (B3) (176% DV), Pantothenic acid (B5) (42% DV), Vitamin B6 (130% DV), Vitamin B12 (260% DV), Choline (73% 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
60% protein · 0% carbohydrate · 40% fat
- Protein
- 106 g 60%
- Carbs
- 0 g 0%
- Fat
- 32 g 40%
Compared with other foods
Per 100 g, against every food on BasalFit.
- Calories: less than 46% of foods
- Protein: more than 92% of foods
- Total fat: less than 39% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 62% of foods
All nutrients (56)
Amounts for 1 steak, (yield from 475 g raw meat) (383 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 735 kcal | 192 kcal | |
| Protein | 106 g | 27.7 g | 212% |
| 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 | 246 g | 64.2 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 31.5 g | 8.23 g | 40% |
| Saturated fat | 13 g | 3.4 g | 65% |
| Monounsaturated fat | 12.7 g | 3.32 g | |
| Polyunsaturated fat | 1.23 g | 0.322 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 303 mg | 79 mg | 101% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 76.6 mg | 20 mg | 6% |
| Iron | 6.66 mg | 1.74 mg | 37% |
| Magnesium | 88.1 mg | 23 mg | 21% |
| Phosphorus | 804 mg | 210 mg | 64% |
| Potassium | 1298 mg | 339 mg | 28% |
| Sodium | 214 mg | 56 mg | 9% |
| Zinc | 18.8 mg | 4.9 mg | 171% |
| Copper | 0.314 mg | 0.082 mg | 35% |
| Manganese | 0.034 mg | 0.009 mg | 1% |
| Selenium | 113 mcg | 29.4 mcg | 205% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 1.46 mg | 0.38 mg | 10% |
| Vitamin K | 5.36 mcg | 1.4 mcg | 4% |
| Thiamin (B1) | 0.287 mg | 0.075 mg | 24% |
| Riboflavin (B2) | 0.509 mg | 0.133 mg | 39% |
| Niacin (B3) | 28.2 mg | 7.36 mg | 176% |
| Pantothenic acid (B5) | 2.09 mg | 0.545 mg | 42% |
| Vitamin B6 | 2.22 mg | 0.579 mg | 130% |
| Folate | 34.5 mcg | 9 mcg | 9% |
| Vitamin B12 | 6.24 mcg | 1.63 mcg | 260% |
| Choline | 404 mg | 105 mg | 73% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.697 g | 0.182 g | |
| Threonine | 4.23 g | 1.1 g | |
| Isoleucine | 4.82 g | 1.26 g | |
| Leucine | 8.43 g | 2.2 g | |
| Lysine | 8.95 g | 2.34 g | |
| Methionine | 2.76 g | 0.72 g | |
| Cystine | 1.37 g | 0.357 g | |
| Phenylalanine | 4.19 g | 1.09 g | |
| Tyrosine | 3.38 g | 0.882 g | |
| Valine | 5.25 g | 1.37 g | |
| Arginine | 6.85 g | 1.79 g | |
| Histidine | 3.38 g | 0.883 g | |
| Alanine | 6.44 g | 1.68 g | |
| Aspartic acid | 9.65 g | 2.52 g | |
| Glutamic acid | 15.9 g | 4.15 g | |
| Glycine | 6.45 g | 1.68 g | |
| Proline | 5.05 g | 1.32 g | |
| Serine | 4.17 g | 1.09 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 168733 (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.