Grilled Flank or Top Blade Steak
Grilled Flank or Top Blade Steak is a flavorful beef dish made from lean, fibrous cuts of the cow's abdominal or shoulder muscles, marinated and cooked quickly over high heat. It's a staple in many Western cuisines, particularly popular in American barbecue and Latin American asado traditions, where it's often sliced against the grain for tenderness.
🍽️ Nutrition at a glance
This dish is high in protein and relatively low in carbohydrates, providing essential nutrients like iron, zinc, and B vitamins. A typical 4-ounce serving contains around 200-250 calories, with most coming from protein and a moderate amount of fat.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 45 g |
| Carbs | 0 g |
| Fat | 18 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 75 mg |
| Iron | 4.5 mg |
| Zinc | 9.0 mg |
| Vitamin B12 | 3.0 mcg |
| Niacin (B3) | 12 mg |
| Vitamin B6 | 0.8 mg |
| Phosphorus | 350 mg |
| Selenium | 50 mcg |
| Potassium | 500 mg |
Per 1 steak (170 g) · estimated, varies by recipe
💡 What's interesting
What makes this dish unique is its reliance on marination and precise grilling to transform tougher cuts into tender, juicy meals, reflecting a cultural emphasis on maximizing flavor and texture through simple techniques. Nutritionally, it's a lean protein source that supports muscle health and satiety, making it a popular choice for balanced diets.
