Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw
Whole food · Beef Products
Photo: Wikipedia
Beef flank steak is a lean, flat cut from the abdominal muscles of the cow, prized for its pronounced, beefy flavor and a firm, slightly chewy texture that becomes tender when sliced against the grain. With virtually no fat or carbohydrates, it's a powerhouse of protein, delivering over 21 grams per 100 grams. Its long, distinct muscle fibers make it ideal for marinating and quick, high-heat cooking methods like grilling or broiling.
💚 Why it's loved
People love flank steak for its intense, savory beef flavor that stands up bold marinades and seasonings. Its versatility shines in everything from classic fajitas to elegant steak salads, and its cultural roots in Mexican and Argentinian cuisine give it a beloved, rustic appeal.
⚠️ Watch-outs & how to enjoy it better
The cut can be tough if overcooked or sliced incorrectly, leading to a chewy texture that some find unappealing. To counteract this, always marinate to tenderize, cook to medium-rare or medium, and slice thinly against the grain. Those watching sodium intake should be cautious with pre-marinated versions; opt for homemade marinades with herbs and citrus to control salt.
Key benefits
- High-quality protein source for muscle maintenance and satiety
- Extremely low in fat and carbohydrates, making it suitable for low-carb and keto diets
- Rich in essential nutrients like iron, zinc, and B vitamins (especially B12)
- Versatile for grilling, stir-frying, and slicing thin for salads or wraps
- Minimal processing when trimmed lean, offering a whole-food protein option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Flank steak was once considered a 'butcher's cut' and was often ground into hamburger meat until chefs in the 1970s and 80s popularized it as a lean, flavorful steak for grilling, especially in the American Southwest.
Full nutrition (scales with serving)
| Water | 68.7 g |
| Energy | 149 kcal |
| Energy | 625 kj |
| Protein | 21.7 g |
| Total lipid (fat) | 6.3 g |
| Ash | 0.99 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 204 mg |
| Potassium, K | 340 mg |
| Sodium, Na | 57.0 mg |
| Zinc, Zn | 4.1 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 25.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.11 mg |
| Niacin | 7.4 mg |
| Pantothenic acid | 0.65 mg |
| Vitamin B-6 | 0.60 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 90.7 mg |
| Betaine | 13.3 mg |
| Vitamin B-12 | 1.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.31 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 69.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.87 g |
| Isoleucine | 0.99 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.86 g |
| Tyrosine | 0.69 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.69 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.3 g |
| Proline | 1.0 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.23 g |
FAQ
How do I cook flank steak to avoid toughness?
Marinate for at least 30 minutes (or up to 24 hours) to break down fibers, cook quickly over high heat to medium-rare (130-135°F internal), and always slice thinly against the grain before serving.
Is flank steak a healthy choice for weight loss?
Yes, it's very lean and high in protein, which helps with satiety and muscle maintenance. Its low fat and zero carbs make it ideal for calorie-controlled diets, especially when grilled or broiled without added fats.
Can I substitute flank steak in recipes?
Absolutely. Skirt steak is a close alternative with similar texture and flavor, though slightly fattier. For stir-fries, sirloin or top round can work if sliced thin. For grilling, hanger steak is another flavorful option.