Beef, plate, outside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
Outside skirt steak is a long, flat, deeply marbled cut from the plate primal, prized for its intense beefy flavor and satisfyingly chewy texture when broiled. When trimmed of fat and cooked over high heat, it develops a beautifully charred exterior while remaining juicy inside. This cut delivers a powerful protein punch with a notable fat content, making it a rich, energy-dense centerpiece for a meal.
Calorie split: 38% protein · 0% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People adore skirt steak for its robust, unmistakable beefy taste and its ability to absorb marinades beautifully. Its cultural significance in dishes like fajitas and carne asada makes it a beloved staple for grilling and sharing.
⚠️ Watch-outs & how to enjoy it better
The cut can be tough and chewy if overcooked or sliced incorrectly against the grain. Its high fat and calorie density means portion control is key for those managing energy intake. To counteract toughness, marinate it and cook to medium-rare, then slice thinly perpendicular to the muscle fibers.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and repair.
- Rich in bioavailable iron, crucial for oxygen transport in the blood.
- Provides significant amounts of zinc, important for immune function.
- Contains B vitamins like B12 and niacin, essential for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Skirt steak is the specific cut used in authentic Cornish pasties, where its flavor and texture hold up well to being enclosed in pastry and baked.
Full nutrition (USDA data · scales with serving)
| Water | 57.2 g |
| Energy | 255 kcal |
| Energy | 1067 kj |
| Protein | 23.5 g |
| Total lipid (fat) | 17.1 g |
| Ash | 0.93 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 | 2.6 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 214 mg |
| Potassium, K | 379 mg |
| Sodium, Na | 92.0 mg |
| Zinc, Zn | 5.5 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 18.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.19 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.48 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 89.5 mg |
| Vitamin B-12 | 4.2 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) | 0.11 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 | 7.1 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 | 0.37 g |
| SFA 16:0 | 3.9 g |
| SFA 18:0 | 2.8 g |
| SFA 20:0 | 0.03 g |
| Fatty acids, total monounsaturated | 8.5 g |
| MUFA 14:1 | 0.09 g |
| MUFA 16:1 | 0.41 g |
| MUFA 18:1 | 8.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.70 g |
| PUFA 18:2 | 0.55 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 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 | 59.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.25 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.2 g |
| Methionine | 0.67 g |
| Cystine | 0.25 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.86 g |
| Valine | 1.3 g |
| Arginine | 1.6 g |
| Histidine | 0.76 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.1 g |
| Proline | 0.99 g |
| Serine | 0.94 g |
| Hydroxyproline | 0.11 g |
FAQ
What's the difference between inside and outside skirt steak?
The outside skirt is the more prized cut; it's longer, wider, and has better marbling and flavor. The inside skirt is narrower, thinner, and can be slightly tougher.
Why must you slice skirt steak against the grain?
Slicing perpendicular to the long muscle fibers shortens them, making each bite significantly more tender and easier to chew.
Is broiling the best way to cook it?
Broiling or grilling over very high heat is ideal. It quickly sears the exterior, creating a flavorful crust while keeping the interior juicy if not overcooked.
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 2.55 kcal/g · 37% 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.