Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the lower rib area of the cow, known for its deep beefy flavor and a firm, slightly chewy texture when cooked. It's a high-protein, low-carb option with a moderate fat content that contributes to its rich taste. Nutritionally, it's a powerhouse of protein, providing over 20 grams per 100-gram serving, with virtually no carbohydrates.
Calorie split: 44% protein · 0% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, concentrated beef flavor that stands up well to bold marinades and high-heat cooking. It's a versatile cut that can be sliced thin for quick stir-fries or fajitas, making it a favorite for flavorful weeknight meals.
⚠️ Watch-outs & how to enjoy it better
If overcooked, its lean nature can make it tough and chewy. Those monitoring saturated fat intake should be mindful of portion sizes, as the fat content, while moderate, is still present. To counteract toughness, marinate it to tenderize the fibers and cook it quickly over high heat to medium-rare or medium doneness.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Naturally zero carbohydrates, suitable for low-carb and ketogenic diets.
- Provides essential minerals like iron and zinc.
- Contains B vitamins, particularly B12, crucial for nerve function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'skirt' in its name comes from its long, flat shape that resembles a skirt when the whole muscle is removed from the animal.
Full nutrition (USDA data · scales with serving)
| Water | 67.3 g |
| Energy | 187 kcal |
| Energy | 782 kj |
| Protein | 20.4 g |
| Total lipid (fat) | 11.7 g |
| Ash | 0.92 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 | 1.7 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 145 mg |
| Potassium, K | 262 mg |
| Sodium, Na | 64.0 mg |
| Zinc, Zn | 6.0 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 22.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.29 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.59 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 44.4 mg |
| Betaine | 12.4 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 13.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.15 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) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 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 | 0.31 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.5 g |
| SFA 17:0 | 0.14 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.4 g |
| MUFA 14:1 | 0.08 g |
| MUFA 15:1 | 0.04 g |
| MUFA 16:1 | 0.40 g |
| MUFA 16:1 c | 0.38 g |
| MUFA 17:1 | 0.10 g |
| MUFA 18:1 | 4.8 g |
| MUFA 18:1 c | 4.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.55 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:2 n-6 c,c | 0.38 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 | 0.05 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 | 0.63 g |
| Fatty acids, total trans-monoenoic | 0.61 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.59 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 65.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.96 g |
| Isoleucine | 0.95 g |
| Leucine | 1.8 g |
| Lysine | 2.0 g |
| Methionine | 0.55 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.76 g |
| Valine | 1.0 g |
| Arginine | 1.4 g |
| Histidine | 0.76 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.0 g |
| Proline | 0.91 g |
| Serine | 0.84 g |
| Hydroxyproline | 0.14 g |
FAQ
What's the best way to cook inside skirt steak to keep it tender?
The key is high heat and a short cooking time. Grill, broil, or pan-sear it quickly to medium-rare (130-135°F internal temperature). Always slice it thinly against the grain before serving to shorten the muscle fibers and make it easier to chew.
How does inside skirt steak differ from outside skirt steak?
Inside skirt is generally leaner, slightly thinner, and more uniform in shape. Outside skirt is often considered the premium cut, being thicker, more marbled, and having a richer flavor, but it can be harder to find.
Is this a good cut for slow cooking or braising?
No, it's not ideal. Its leanness means it lacks the connective tissue that breaks down into gelatin during long, moist cooking. It's best suited for dry-heat methods like grilling or searing. For braising, choose cuts with more marbling and collagen, like chuck.
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 1.87 kcal/g · 44% 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.