Beef Products
Beef, flank, steak, boneless, choice, raw
100 grams of beef (flank, steak, boneless, choice, raw) has 170 calories, 20.1 g of protein, 9.4 g of total fat and 0 g of carbohydrate. These figures come from USDA FoodData Central (USDA Foundation Foods), in data USDA published Oct 26, 2023.
USDA Foundation FoodsFDC ID 2646175
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories170
Amount% Daily Value*
- Total fat 9.4 g 12%
- Saturated fat 3.6 g 18%
- Trans fat 0.39 g
- Monounsaturated fat 3.6 g
- Polyunsaturated fat 0.31 g
- Cholesterol 57.7 mg 19%
- Sodium 51.3 mg 2%
- Total carbohydrate 0 g 0%
- Dietary fiber —
- Total sugars —
- Protein 20.1 g 40%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
170
Protein
20.1g
Total fat
9.4g
Carbohydrate
0g
Protein supplies about 47% of the calories in this food, using 4 calories per gram of protein. It has 51.3 mg of sodium per 100 g (2% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Calcium | 3.8 mg | 0% | 1,300 mg |
| Iron | 1.8 mg | 10% | 18 mg |
| Potassium | 332 mg | 7% | 4,700 mg |
| Magnesium | 18.9 mg | 5% | 420 mg |
| Phosphorus | 167 mg | 13% | 1,250 mg |
| Zinc | 5.6 mg | 51% | 11 mg |
| Copper | 0.05 mg | 6% | 0.9 mg |
| Water | 69.8 g | — | — |
Not reported by USDA for this food: Dietary fiber, Total sugars, Vitamin A (RAE), Vitamin C, Vitamin D, Vitamin E, Vitamin K, Thiamin (B1), Riboflavin (B2), Niacin (B3), Vitamin B6, Folate, Vitamin B12, Choline, Selenium, Caffeine.Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
Household measures that USDA lists for beef (flank, steak, boneless, choice, raw), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| Reference amount (RACC) | 114 g | 194 | 22.9 g |
RACC is the FDA Reference Amount Customarily Consumed, the amount used as the basis for serving sizes on labels.
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. Foundation Foods values come from chemical analysis of food samples, with details on how each value was derived. Values from Foundation Foods release of Apr 30, 2026. Rounded for display; per-portion figures are calculated from the 100 g values.
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA Foundation Foods, FDC ID 2646175 (fdc.nal.usda.gov), published Oct 26, 2023.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.