Beef, plate, inside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
Inside skirt steak is a long, flat cut from the diaphragm muscle, prized for its robust, beefy flavor and satisfyingly chewy texture. When broiled to a perfect medium-rare, it develops a beautifully charred exterior while remaining juicy inside. With 26g of protein and 12g of fat per 100g, it's a powerhouse of satiating nutrients with zero carbs.
Calorie split: 49% protein · 0% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People adore skirt steak for its intense, meaty flavor that stands up bold marinades and high-heat cooking. It's the iconic cut behind fajitas and carne asada, making it a cultural staple for festive, hands-on meals.
⚠️ Watch-outs & how to enjoy it better
Its lean nature and long muscle fibers can make it tough if overcooked or sliced incorrectly. To counter this, marinate it for tenderness, cook it quickly over very high heat, and always slice thinly against the grain before serving.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in iron and zinc, essential minerals for energy and immunity
- Contains B vitamins, particularly B12, crucial for nerve function
- Provides conjugated linoleic acid (CLA), a naturally occurring fatty acid
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Skirt steak is actually two distinct muscles—the inside and outside skirt—and the inside skirt (from the diaphragm) is generally considered the more tender and flavorful of the two.
Full nutrition (USDA data · scales with serving)
| Water | 60.3 g |
| Energy | 220 kcal |
| Energy | 922 kj |
| Protein | 26.1 g |
| Total lipid (fat) | 12.1 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 230 mg |
| Potassium, K | 289 mg |
| Sodium, Na | 75.0 mg |
| Zinc, Zn | 7.2 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 19.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.19 mg |
| Niacin | 3.7 mg |
| Pantothenic acid | 0.61 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 99.5 mg |
| Vitamin B-12 | 3.7 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) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.7 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 | 0.02 g |
| SFA 14:0 | 0.32 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.5 g |
| SFA 20:0 | 0.02 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 14:1 | 0.09 g |
| MUFA 16:1 | 0.39 g |
| MUFA 18:1 | 5.6 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.44 g |
| PUFA 18:2 | 0.34 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) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 60.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.4 g |
| Methionine | 0.74 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.96 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 0.84 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.12 g |
FAQ
What's the best way to cook skirt steak to avoid toughness?
Use high, direct heat (grill or broil) for a short time, aiming for medium-rare (130-135°F internal temp). Let it rest for 5-10 minutes before slicing, and always cut thinly against the grain to shorten the muscle fibers.
Is skirt steak the same as flank steak?
No, they are different cuts. Skirt steak comes from the diaphragm muscle and has a looser grain and stronger flavor. Flank steak comes from the abdominal muscles and is leaner with a tighter grain. They can often be used interchangeably in recipes.
How does the nutrition compare to other steak cuts?
Skirt steak is relatively lean for a beef cut, with less total fat than ribeye or New York strip. It's comparable to flank steak or sirloin in fat content but offers a higher protein density per calorie.
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 2.20 kcal/g · 48% 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.