Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is the inside skirt steak, a long, flat, and intensely beefy cut from the diaphragm muscle. When grilled, it develops a deeply charred, smoky crust while the lean interior remains tender with a distinct, satisfying chew. It's a protein powerhouse, delivering nearly 30g of protein per 100g with zero carbohydrates.
Calorie split: 48% protein · 0% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People adore it for its robust, almost primal beef flavor that stands up beautifully to bold marinades and high-heat grilling. It's the star of fajitas and carne asada, offering a perfect balance of tenderness and satisfying texture that feels both rustic and celebratory.
⚠️ Watch-outs & how to enjoy it better
The cut can be tough if overcooked or sliced against the grain, and its long muscle fibers require proper preparation. To counteract this, always marinate it for at least a few hours (acidic components help tenderize) and slice it thinly against the grain after resting. Pairing with a fiber-rich side like grilled vegetables can also balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in iron, zinc, and B vitamins like B12
- Zero carbohydrates, suitable for ketogenic diets
- High in creatine, supporting energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'skirt' in skirt steak refers to the diaphragm muscle's location, which wraps around the cow's midsection like a skirt.
Full nutrition (USDA data · scales with serving)
| Water | 56.1 g |
| Energy | 245 kcal |
| Energy | 1026 kj |
| Protein | 29.4 g |
| Total lipid (fat) | 14.2 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 168 mg |
| Potassium, K | 298 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 8.1 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.11 mg |
| Selenium, Se | 33.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.35 mg |
| Niacin | 6.3 mg |
| Pantothenic acid | 0.68 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 | 60.3 mg |
| Betaine | 13.0 mg |
| Vitamin B-12 | 2.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 24.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.1 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 | 0.01 g |
| SFA 14:0 | 0.34 g |
| SFA 15:0 | 0.06 g |
| SFA 16:0 | 2.9 g |
| SFA 17:0 | 0.15 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 6.3 g |
| MUFA 14:1 | 0.10 g |
| MUFA 15:1 | 0.05 g |
| MUFA 16:1 | 0.51 g |
| MUFA 16:1 c | 0.49 g |
| MUFA 17:1 | 0.13 g |
| MUFA 18:1 | 5.5 g |
| MUFA 18:1 c | 4.9 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.62 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:2 n-6 c,c | 0.44 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.07 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 |
| Fatty acids, total trans | 0.66 g |
| Fatty acids, total trans-monoenoic | 0.64 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.62 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 92.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.4 g |
| Isoleucine | 1.4 g |
| Leucine | 2.5 g |
| Lysine | 2.8 g |
| Methionine | 0.79 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.5 g |
| Arginine | 2.0 g |
| Histidine | 1.1 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 4.8 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.20 g |
FAQ
What is the difference between inside and outside skirt steak?
The inside skirt is the more common, slightly thicker, and more tender of the two. The outside skirt is thinner, tougher, and often trimmed off as butcher's waste, though it's prized in some cuisines for its intense flavor when prepared correctly.
Why must you slice skirt steak against the grain?
Skirt steak has very long, pronounced muscle fibers. Slicing against the grain shortens these fibers, making each bite significantly more tender and easier to chew.
Is skirt steak the same as flank steak?
No, they are different cuts. Flank steak comes from the abdominal muscles and is leaner with a tighter grain. Skirt steak (from the diaphragm) has a looser grain, more fat marbling, and a stronger, beefier flavor.
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 2.45 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.