Beef, New Zealand, imported, flat, separable lean only, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is lean, flat-iron cut beef from New Zealand, slow-braised to a tender, succulent finish with a deep, savory umami flavor and a firm yet yielding texture. With 33g of protein per 100g and virtually no fat or carbohydrates, it's a powerhouse of pure, lean nutrition. The braising process breaks down connective tissue, making it exceptionally tender while concentrating its rich, beefy essence.
Calorie split: 59% protein · 0% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People adore this cut for its remarkable tenderness and deep, clean beef flavor that doesn't rely on heavy sauces. Its versatility makes it perfect for everything from elegant plated dinners to hearty, comforting stews.
⚠️ Watch-outs & how to enjoy it better
While low in fat, it can be dry if overcooked, so precise braising is key. For those monitoring sodium, commercial braising liquids or marinades can be high in salt, so using low-sodium stocks or herbs is a smart counterbalance.
Key benefits
- Exceptionally high in protein for muscle repair and satiety
- Virtually zero carbohydrates, making it ideal for low-carb and ketogenic diets
- Source of essential minerals like iron, zinc, and B vitamins
- Low in fat, supporting heart-healthy eating patterns
- New Zealand grass-fed beef often has a favorable fatty acid profile
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'flat' in flat iron steak refers to its shape, which resembles an old-fashioned flat iron. It's cut from the shoulder (chuck) and is one of the most tender cuts from that area, thanks to a unique muscle structure.
Full nutrition (USDA data · scales with serving)
| Water | 56.4 g |
| Energy | 226 kcal |
| Energy | 944 kj |
| Protein | 33.2 g |
| Total lipid (fat) | 10.3 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 159 mg |
| Potassium, K | 172 mg |
| Sodium, Na | 30.0 mg |
| Zinc, Zn | 4.5 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 2.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.19 mg |
| Niacin | 2.3 mg |
| Pantothenic acid | 0.15 mg |
| Vitamin B-6 | 0.17 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 49.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 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 | 3.1 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 | 0.00 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.11 g |
| SFA 18:0 | 0.97 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 14:1 | 0.07 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.39 g |
| MUFA 16:1 c | 0.35 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.3 g |
| MUFA 18:1 c | 3.1 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 | 0.52 g |
| PUFA 18:2 | 0.24 g |
| PUFA 18:2 n-6 c,c | 0.17 g |
| PUFA 18:2 CLAs | 0.08 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.10 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 | 0.01 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:4 n-6 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.17 g |
| Fatty acids, total trans-monoenoic | 0.17 g |
| TFA 16:1 t | 0.04 g |
| TFA 18:1 t | 0.14 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 94.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.2 g |
| Isoleucine | 1.4 g |
| Leucine | 2.5 g |
| Lysine | 2.6 g |
| Methionine | 1.1 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Valine | 1.5 g |
| Arginine | 2.2 g |
| Histidine | 1.2 g |
| Alanine | 1.7 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.8 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
FAQ
How do I prevent it from drying out when braising?
Ensure the meat is fully submerged in liquid, use a tight-fitting lid, and maintain a low, steady simmer. Braising is a slow, moist-heat method that converts collagen to gelatin, keeping it tender.
Is this a good cut for grilling?
While it's a braising cut, it can be grilled if sliced thinly against the grain and cooked quickly over high heat. However, it's best suited for slow, moist cooking methods to achieve optimal tenderness.
What's the best way to store leftovers?
Store in an airtight container in the refrigerator for up to 3-4 days. The braising liquid will help keep the meat moist when reheating gently in a pan or microwave.
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 2.26 kcal/g · 59% 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.