Beef Products
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
100 grams of beef (flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised) has 237 calories, 28 g of protein, 13 g of total fat and 0 g of carbohydrate, including 0 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.
USDA SR LegacyFDC ID 168610
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories237
Amount% Daily Value*
- Total fat 13 g 17%
- Saturated fat 5.5 g 28%
- Trans fat —
- Monounsaturated fat 5.4 g
- Polyunsaturated fat 0.39 g
- Cholesterol 71 mg 24%
- Sodium 72 mg 3%
- Total carbohydrate 0 g 0%
- Dietary fiber 0 g 0%
- Total sugars 0 g
- Protein 28 g 56%
* % 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
237
Protein
28g
Total fat
13g
Carbohydrate
0g
Protein supplies about 47% of the calories in this food, using 4 calories per gram of protein. It has 72 mg of sodium per 100 g (3% 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 |
|---|---|---|---|
| Vitamin A (RAE) | 0 mcg | 0% | 900 mcg |
| Vitamin C | 0 mg | 0% | 90 mg |
| Vitamin D | 0.2 mcg | 1% | 20 mcg |
| Vitamin E | 0.14 mg | 1% | 15 mg |
| Vitamin K | 1.6 mcg | 1% | 120 mcg |
| Thiamin (B1) | 0.14 mg | 12% | 1.2 mg |
| Riboflavin (B2) | 0.19 mg | 15% | 1.3 mg |
| Niacin (B3) | 4.6 mg | 29% | 16 mg |
| Vitamin B6 | 0.36 mg | 21% | 1.7 mg |
| Folate | 9 mcg | 2% | 400 mcg |
| Vitamin B12 | 3.4 mcg | 142% | 2.4 mcg |
| Choline | 107 mg | 19% | 550 mg |
| Calcium | 6 mg | 0% | 1,300 mg |
| Iron | 3.5 mg | 19% | 18 mg |
| Potassium | 351 mg | 7% | 4,700 mg |
| Magnesium | 24 mg | 6% | 420 mg |
| Phosphorus | 267 mg | 21% | 1,250 mg |
| Zinc | 6.1 mg | 55% | 11 mg |
| Copper | 0.12 mg | 13% | 0.9 mg |
| Selenium | 30.8 mcg | 56% | 55 mcg |
| Water | 57.3 g | — | — |
| Caffeine | 0 mg | — | — |
Not reported by USDA for this food: Trans fat.Percent Daily Values are reference numbers for comparing foods, not personal targets.
Advertisement
Portion sizes and weights
Household measures that USDA lists for beef (flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 3 oz | 85 g | 201 | 23.8 g |
| 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) | 246 g | 583 | 68.9 g |
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.
Advertisement
Similar foods in Beef Products
- Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked 203 kcal
- Beef, Australian, imported, grass-fed, external fat, raw 509 kcal
- Beef, Australian, imported, grass-fed, ground, 85% lean / 15% fat, raw 239 kcal
- Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw 151 kcal
- Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw 138 kcal
- Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean and fat, raw 199 kcal
- Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean only, raw 131 kcal
- Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean and fat, raw 127 kcal
- Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean only, raw 122 kcal
- Beef, Australian, imported, grass-fed, rib, ribeye steak/roast lip-on, boneless, separable lean and fat, raw 217 kcal
On Amazon
Popular kitchen picks
As an Amazon Associate I earn from qualifying purchases.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 168610 (fdc.nal.usda.gov), published Apr 1, 2019.
- 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.