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Flank Steak, Raw

Flank Steak, Raw

EverydayRaw

Flank steak is a lean, flavorful beef cut sourced from the cow's abdominal muscles, characterized by its long, visible muscle fibers and minimal marbling. This versatile but tough cut requires marinating and high-heat cooking methods like grilling or broiling, followed by thin slicing against the grain to maximize tenderness. It provides a high-protein, low-fat option rich in iron and B vitamins, popular in dishes like fajitas, stir-fries, and London broil.

Macro Impact

A 4 oz serving contains 186 calories, 24g protein, 0g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 186 calories?
Walking3.5 mph, moderate pace
43 min
YogaModerate effort, gentle pace
32 min
SwimmingModerate effort, freestyle
24 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories186
% Daily Value*
Total Fat9g
11%
Saturated Fat4g
18%
Trans Fat0.3g
Polyunsaturated Fat0.3g
Monounsaturated Fat4g
Cholesterol60mg
20%
Sodium62mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein24g
Vitamin D2mcg
12%
Calcium6mg
0%
Iron2mg
11%
Potassium379mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
11%
Monounsaturated
4 / 31 g
13%
Polyunsaturated
0 / 23 g
1%
Saturated
4 / 23 g
16%
Trans
0 g
Cholesterol
60 / 300 g
20%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
24 / 80 g
30%
Amino Acids
Histidine
1 / 3 g
26%
Isoleucine
1 / 2 g
69%
Leucine
2 / 3 g
62%
Lysine
2 / 2 g
88%
Methionine
1 / 1 g
50%
Phenylalanine
1 / 2 g
50%
Threonine
1 / 1 g
85%
Tryptophan
0 / 0 g
68%
Valine
1 / 2 g
58%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
0 / 1 mg
23%
Niacin, B3
7 / 15 mg
43%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
0 / 1 mg
21%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
3 / 2 mcg
104%
Folate
8 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
3 / 15 mcg
17%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
6 / 1k mg
1%
Copper
0 / 1 mg
6%
Iron
2 / 13 mg
16%
Magnesium
27 / 370 mg
7%
Manganese
0 / 2 mg
1%
Phosphorous
216 / 700 mg
31%
Potassium
379 / 3k mg
13%
Selenium
24 / 55 mcg
43%
Sodium
62 / 2.3k mg
3%
Zinc
6 / 10 mg
64%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
3 / 150 mcg
2%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
80 g
Caffeine
0 mg
Choline
100 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Beef, flank, steak, boneless, choice, raw. USDA Foundational Foods. FDC ID 2646175.
  2. 2.Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, raw. Canadian Nutrient File. Food ID 6020.
  3. 3.Beef, flank, flank steak, boneless, lean, raw. Canadian Nutrient File. Food ID 6022.
  4. 4.Beef, flank steak, raw. Frida. Public Food Key 1759.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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