Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw

1 steak (188 g): 291 kcal, 39.9 g protein, 0 g carbohydrate and 13.5 g fat.

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Nutrition Facts

Serving size1 steak (188 g)

Amount per serving

Calories290

% Daily Value*

Total Fat 13g	17%
Saturated Fat 6g	28%
Trans Fat —
Cholesterol 120mg	41%
Sodium 100mg	4%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 40g	80%
Vitamin D —
Calcium 50mg	4%
Iron 2.9mg	15%
Potassium 620mg	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 (188 g) gives you

High in Protein (80% DV), Phosphorus (29% DV), Zinc (63% DV), Selenium (82% DV), Niacin (B3) (74% DV), Pantothenic acid (B5) (23% DV), Vitamin B6 (64% DV), Vitamin B12 (85% DV), Choline (30% 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

57% protein · 0% carbohydrate · 43% fat

Protein: 40 g 57%
Carbs: 0 g 0%
Fat: 13 g 43%

Compared with other foods

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

Calories: less than 57% of foods
Protein: more than 77% of foods
Total fat: less than 41% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 64% of foods

All nutrients (56)

Amounts for 1 steak (188 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	291 kcal	155 kcal
Protein	39.9 g	21.2 g	80%
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	133 g	70.7 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	13.5 g	7.17 g	17%
Saturated fat	5.6 g	2.98 g	28%
Monounsaturated fat	5.5 g	2.92 g
Polyunsaturated fat	0.521 g	0.277 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	122 mg	65 mg	41%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	47 mg	25 mg	4%
Iron	2.91 mg	1.55 mg	16%
Magnesium	41.4 mg	22 mg	10%
Phosphorus	367 mg	195 mg	29%
Potassium	617 mg	328 mg	13%
Sodium	102 mg	54 mg	4%
Zinc	6.96 mg	3.7 mg	63%
Copper	0.135 mg	0.072 mg	15%
Manganese	0.023 mg	0.012 mg	1%
Selenium	44.9 mcg	23.9 mcg	82%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin E	0.583 mg	0.31 mg	4%
Vitamin K	2.26 mcg	1.2 mcg	2%
Thiamin (B1)	0.124 mg	0.066 mg	10%
Riboflavin (B2)	0.192 mg	0.102 mg	15%
Niacin (B3)	11.8 mg	6.26 mg	74%
Pantothenic acid (B5)	1.15 mg	0.61 mg	23%
Vitamin B6	1.09 mg	0.579 mg	64%
Folate	20.7 mcg	11 mcg	5%
Vitamin B12	2.05 mcg	1.09 mcg	85%
Choline	167 mg	88.6 mg	30%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.261 g	0.139 g
Threonine	1.59 g	0.848 g
Isoleucine	1.81 g	0.965 g
Leucine	3.17 g	1.69 g
Lysine	3.37 g	1.79 g
Methionine	1.04 g	0.553 g
Cystine	0.515 g	0.274 g
Phenylalanine	1.58 g	0.838 g
Tyrosine	1.27 g	0.676 g
Valine	1.98 g	1.05 g
Arginine	2.58 g	1.37 g
Histidine	1.27 g	0.677 g
Alanine	2.43 g	1.29 g
Aspartic acid	3.63 g	1.93 g
Glutamic acid	5.99 g	3.19 g
Glycine	2.43 g	1.29 g
Proline	1.9 g	1.01 g
Serine	1.57 g	0.836 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 169563(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.