Beef Flank, Raw, Nutrition Facts
Protein
Fats
Carbs
kcal
Protein
Fats
Carbs
kcal
Beef flank is a good source of protein and several important vitamins and minerals, including vitamin B12, iron, and zinc. It is also relatively low in fat and calories, making it a good choice for those looking to maintain a healthy weight or reduce their overall fat intake. When preparing beef flank, it is important to cook it to the proper internal temperature to ensure food safety. It can be marinated prior to cooking to add flavor and tenderness.
Beef flank is a lean cut of meat that comes from the abdominal muscles of a cow. It is a versatile cut that can be grilled, roasted, or used in stir-fry dishes. Here are the nutrition facts for 100 grams of raw beef flank:
| Name | Amount | Unit |
|---|---|---|
| Water | 71.8 | g |
| Energy | 155 | kcal |
| Energy | 649 | kJ |
| Protein | 21.22 | g |
| Total lipid (fat) | 7.17 | g |
| Ash | 0.93 | g |
| Carbohydrate, by difference | 0 | g |
| Fiber, total dietary | 0 | g |
| Sugars, total including NLEA | 0 | g |
| Calcium, Ca | 4 | mg |
| Iron, Fe | 1.53 | mg |
| Magnesium, Mg | 19 | mg |
| Phosphorus, P | 171 | mg |
| Potassium, K | 323 | mg |
| Sodium, Na | 46 | mg |
| Zinc, Zn | 4.19 | mg |
| Copper, Cu | 0.044 | mg |
| Manganese, Mn | 0.006 | mg |
| Selenium, Se | 3.4 | µg |
| Vitamin C, total ascorbic acid | 0 | mg |
| Thiamin | 0.035 | mg |
| Riboflavin | 0.08 | mg |
| Niacin | 4.59 | mg |
| Pantothenic acid | 0.138 | mg |
| Vitamin B-6 | 0.2 | mg |
| Vitamin B-12 | 1.51 | µg |
| Vitamin B-12, added | 0 | µg |
| Vitamin A, RAE | 8 | µg |
| Retinol | 8 | µg |
| Carotene, beta | 0 | µg |
| Carotene, alpha | 0 | µg |
| Cryptoxanthin, beta | 0 | µg |
| Vitamin A, IU | 25 | IU |
| Lycopene | 0 | µg |
| Lutein + zeaxanthin | 0 | µg |
| Vitamin E (alpha-tocopherol) | 0.33 | mg |
| Vitamin E, added | 0 | mg |
| Vitamin D (D2 + D3), International Units | 6 | IU |
| Vitamin D (D2 + D3) | 0.1 | µg |
| Vitamin D3 (cholecalciferol) | 0.1 | µg |
| Fatty acids, total saturated | 3.29 | g |
| SFA 4:0 | 0 | g |
| SFA 6:0 | 0 | g |
| SFA 8:0 | 0 | g |
| SFA 10:0 | 0.004 | g |
| SFA 12:0 | 0.005 | g |
| SFA 14:0 | 0.199 | g |
| SFA 16:0 | 1.77 | g |
| SFA 17:0 | 0.109 | g |
| SFA 18:0 | 1.19 | g |
| SFA 20:0 | 0.009 | g |
| SFA 22:0 | 0.004 | g |
| SFA 24:0 | 0.001 | g |
| Fatty acids, total monounsaturated | 2.89 | g |
| MUFA 14:1 | 0.046 | g |
| MUFA 15:1 | 0.002 | g |
| MUFA 16:1 | 0.24 | g |
| MUFA 16:1 c | 0.217 | g |
| MUFA 17:1 | 0 | g |
| MUFA 18:1 | 2.59 | g |
| MUFA 18:1 c | 2.43 | g |
| MUFA 20:1 | 0.008 | g |
| MUFA 22:1 | 0 | g |
| MUFA 22:1 c | 0 | g |
| MUFA 24:1 c | 0.002 | g |
| Fatty acids, total polyunsaturated | 0.23 | g |
| PUFA 18:2 | 0.116 | g |
| PUFA 18:2 n-6 c,c | 0.073 | g |
| PUFA 18:2 CLAs | 0.042 | g |
| PUFA 18:3 | 0.055 | g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.053 | g |
| PUFA 18:3 n-6 c,c,c | 0.002 | g |
| PUFA 18:4 | 0 | g |
| PUFA 20:2 n-6 c,c | 0.002 | g |
| PUFA 20:3 | 0.008 | g |
| PUFA 20:3 n-3 | 0.001 | g |
| PUFA 20:4 n-6 | 0.007 | g |
| PUFA 20:4 | 0.017 | g |
| PUFA 2:4 n-6 | 0.017 | g |
| PUFA 20:5 n-3 (EPA) | 0.009 | g |
| PUFA 22:5 n-3 (DPA) | 0.016 | g |
| PUFA 22:6 n-3 (DHA) | 0.001 | g |
| Fatty acids, total trans | 0.186 | g |
| Fatty acids, total trans-monoenoic | 0.185 | g |
| TFA 16:1 t | 0.023 | g |
| TFA 18:1 t | 0.162 | g |
| TFA 18:2 t,t | 0.001 | g |
| Fatty acids, total trans-polyenoic | 0.001 | g |
| Cholesterol | 49 | mg |
| Tryptophan | 0.211 | g |
| Threonine | 0.728 | g |
| Isoleucine | 0.836 | g |
| Leucine | 1.52 | g |
| Lysine | 1.59 | g |
| Methionine | 0.662 | g |
| Phenylalanine | 0.782 | g |
| Tyrosine | 0.677 | g |
| Valine | 0.888 | g |
| Arginine | 1.32 | g |
| Histidine | 0.725 | g |
| Alanine | 1.05 | g |
| Glutamic acid | 2.8 | g |
| Glycine | 1.1 | g |
| Proline | 0.646 | g |
| Serine | 0.707 | g |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | mg |
| Theobromine | 0 | mg |
The nutrition facts are provided by the United States Department of Agriculture for Beef Flank (100 g). www.usda.gov
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