Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, flavorful cut from the cow's diaphragm, known for its deep beefy taste and a tender, slightly chewy texture when grilled properly. It's a high-protein, zero-carb option that packs a significant iron punch, making it a favorite for those seeking nutrient-dense meals.
Calorie split: 46% protein · 0% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, savory beef flavor that stands up beautifully to high-heat grilling and bold marinades. It's a versatile, relatively affordable cut that delivers restaurant-quality results at home.
⚠️ Watch-outs & how to enjoy it better
The cut can be tough if overcooked or sliced incorrectly, leading to a chewy experience. Those monitoring saturated fat intake should be mindful of portion sizes. To counteract toughness, slice thinly against the grain after grilling and consider a tenderizing marinade with acidic ingredients like citrus or vinegar.
Key benefits
- Excellent source of complete protein for muscle repair
- Rich in heme iron, more easily absorbed than plant-based iron
- Provides B vitamins like B12 for nerve function and energy
- Naturally low in carbohydrates, fitting keto or carnivore diets
- Contains zinc, essential for immune system health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, skirt steak comes from the plate section of the cow, not the skirt, and was historically considered a 'butcher's cut' before gaining popularity.
Full nutrition (USDA data · scales with serving)
| Water | 55.4 g |
| Energy | 253 kcal |
| Energy | 1060 kj |
| Protein | 28.9 g |
| Total lipid (fat) | 15.3 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 | 2.5 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 165 mg |
| Potassium, K | 293 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 8.0 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.10 mg |
| Selenium, Se | 32.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.35 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.69 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 60.2 mg |
| Betaine | 13.3 mg |
| Vitamin B-12 | 3.1 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) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| 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 | 5.6 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 | 0.38 g |
| SFA 15:0 | 0.07 g |
| SFA 16:0 | 3.1 g |
| SFA 17:0 | 0.17 g |
| SFA 18:0 | 1.8 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 6.9 g |
| MUFA 14:1 | 0.11 g |
| MUFA 15:1 | 0.05 g |
| MUFA 16:1 | 0.56 g |
| MUFA 16:1 c | 0.54 g |
| MUFA 17:1 | 0.15 g |
| MUFA 18:1 | 6.0 g |
| MUFA 18:1 c | 5.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.67 g |
| PUFA 18:2 | 0.55 g |
| PUFA 18:2 n-6 c,c | 0.48 g |
| PUFA 18:2 CLAs | 0.05 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 | 0.72 g |
| Fatty acids, total trans-monoenoic | 0.71 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.69 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 93.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.4 g |
| Isoleucine | 1.3 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Methionine | 0.78 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 2.0 g |
| Histidine | 1.1 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.7 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.20 g |
FAQ
What's the best way to cook skirt steak?
Grilling or broiling over high heat for a short time is ideal. Marinate first for flavor and tenderness, and always rest the meat before slicing.
How do I slice it to ensure it's tender?
Always slice thinly against the grain. This shortens the long muscle fibers, making each bite much easier to chew.
Is this the same as flank steak?
No. They are different cuts from different parts of the cow. Skirt steak (from the diaphragm) has a more pronounced beef flavor and a looser grain than flank steak (from the abdominal muscles).
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 2.53 kcal/g · 46% 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: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.