Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, choice, raw
Whole food · Beef Products
Photo: Wikipedia
This is the boneless inside skirt steak, a long, flat, and deeply flavorful cut from the diaphragm muscle. It boasts a robust, beefy taste with a distinctively loose, open grain that becomes wonderfully tender when sliced against the grain after a quick, high-heat cook. Nutritionally, it's a powerhouse of complete protein with virtually no carbohydrates, making it a staple for high-protein diets.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, concentrated beef flavor and its magical ability to stay juicy and tender when cooked quickly over very high heat, like on a grill or cast-iron skillet. It's the quintessential cut for fajitas and carne asada, beloved for its perfect balance of lean meat and just enough fat for flavor.
⚠️ Watch-outs & how to enjoy it better
If overcooked or sliced incorrectly, its long muscle fibers can make it tough and chewy. To counteract this, always use high-heat, quick cooking methods (grilling, broiling, pan-searing) and let it rest for 5 minutes before slicing thinly against the grain. Those monitoring saturated fat intake should be mindful of portion sizes, as the trimmed fat content is still present.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Rich in bioavailable iron and zinc for immune function
- Contains B vitamins like B12 and niacin for energy metabolism
- Zero carbohydrates, suitable for ketogenic and carnivore diets
- Provides conjugated linoleic acid (CLA), a naturally occurring fatty acid
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The skirt steak is the diaphragm muscle, and its long, loose fibers are what make it so flavorful but also so unforgiving if not cooked and sliced properly.
Full nutrition (USDA data · scales with serving)
| Water | 66.5 g |
| Energy | 195 kcal |
| Energy | 817 kj |
| Protein | 20.1 g |
| Total lipid (fat) | 12.8 g |
| Ash | 0.91 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 | 144 mg |
| Potassium, K | 254 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 6.0 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 23.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.28 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.62 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 | 45.7 mg |
| Betaine | 13.0 mg |
| Vitamin B-12 | 2.5 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) | 0.17 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 | 5.0 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 | 0.33 g |
| SFA 15:0 | 0.06 g |
| SFA 16:0 | 2.8 g |
| SFA 17:0 | 0.15 g |
| SFA 18:0 | 1.7 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 14:1 | 0.08 g |
| MUFA 15:1 | 0.04 g |
| MUFA 16:1 | 0.44 g |
| MUFA 16:1 c | 0.42 g |
| MUFA 17:1 | 0.12 g |
| MUFA 18:1 | 5.3 g |
| MUFA 18:1 c | 4.7 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.49 g |
| PUFA 18:2 n-6 c,c | 0.42 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 | 0.06 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 | 0.69 g |
| Fatty acids, total trans-monoenoic | 0.66 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.64 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 | 0.94 g |
| Isoleucine | 0.93 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.54 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.80 g |
| Tyrosine | 0.74 g |
| Valine | 1.0 g |
| Arginine | 1.4 g |
| Histidine | 0.74 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.99 g |
| Proline | 0.89 g |
| Serine | 0.82 g |
| Hydroxyproline | 0.14 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, longer, and often has more fat and connective tissue, requiring more careful preparation.
How do I prevent skirt steak from getting tough?
Two rules: cook it fast over very high heat (to medium-rare or medium at most), and always slice it thinly against the grain before serving. This shortens the long muscle fibers.
Is skirt steak the same as flank steak?
No, they are different muscles. Skirt steak has a looser grain and a more pronounced beefy flavor, while flank steak is leaner, denser, and slightly milder. Both are great for grilling and slicing thin.
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 1.95 kcal/g · 41% 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.