Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is lean, braised flank steak from New Zealand cattle, known for its deep, beefy flavor and a texture that becomes tender and succulent after slow cooking. The braising process renders the fat, resulting in a rich mouthfeel without excessive greasiness. It's a high-protein, virtually carbohydrate-free cut, making it a powerhouse for muscle maintenance.
Calorie split: 58% protein · 0% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, savory flavor that stands up to bold sauces and marinades. It's a versatile cut that, when braised, transforms from tough to tender, making it a staple in hearty, comforting dishes across many cultures.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it can be high in saturated fat and cholesterol, which some individuals may need to limit. To counteract this, practice portion control and pair it with fiber-rich vegetables like roasted broccoli or a leafy salad. The braising method can also add significant sodium, so using low-sodium broth and seasoning with herbs and acids (like vinegar or citrus) can help balance the flavor without excess salt.
Key benefits
- Excellent source of complete protein (30g per 100g).
- Contains zero carbohydrates and sugar.
- Provides iron and zinc essential for immune function.
- New Zealand grass-fed beef often has a favorable omega-3 profile.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The flank steak is a single muscle from the abdominal wall of the cow, and its long, distinct grain makes it ideal for slicing against the tenderness to maximize tenderness in dishes like fajitas.
Full nutrition (USDA data · scales with serving)
| Water | 60.3 g |
| Energy | 208 kcal |
| Energy | 871 kj |
| Protein | 30.1 g |
| Total lipid (fat) | 9.7 g |
| Ash | 0.66 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 139 mg |
| Potassium, K | 190 mg |
| Sodium, Na | 28.0 mg |
| Zinc, Zn | 6.7 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 5.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.09 mg |
| Niacin | 3.4 mg |
| Pantothenic acid | 0.13 mg |
| Vitamin B-6 | 0.12 mg |
| Vitamin B-12 | 1.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 37.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 11.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.22 g |
| SFA 16:0 | 1.9 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 14:1 | 0.05 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.28 g |
| MUFA 16:1 c | 0.25 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.0 g |
| MUFA 18:1 c | 2.8 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 18:2 | 0.14 g |
| PUFA 18:2 n-6 c,c | 0.11 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:4 n-6 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.18 g |
| Fatty acids, total trans-monoenoic | 0.18 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.15 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 78.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.4 g |
| Methionine | 0.99 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.0 g |
| Valine | 1.3 g |
| Arginine | 2.0 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.6 g |
| Proline | 0.97 g |
| Serine | 1.1 g |
FAQ
What's the best way to cook New Zealand flank steak to keep it tender?
For best results, braise it slowly in liquid (like stock or wine) at a low temperature. This breaks down the connective tissue. Alternatively, marinate it and cook quickly over high heat for grilling, but be sure to slice it thinly against the grain before serving.
Is braised flank steak a good option for a low-carb diet?
Yes, it's an excellent low-carb protein source, containing 0g of carbs and sugar. It's ideal for ketogenic and other low-carbohydrate dietary patterns.
How does New Zealand beef differ from other imported beef?
New Zealand cattle are predominantly grass-fed and pasture-raised, which can contribute to a leaner meat with a distinct, slightly more mineral and grassy flavor profile compared to grain-finished beef.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.08 kcal/g · 58% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.