Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, intensely beefy cut from the diaphragm, prized for its long, distinct grain and robust flavor. When grilled, it develops a satisfying char while remaining tender if sliced correctly against the grain. With over 30g of protein and virtually no carbs per serving, it's a powerhouse for muscle maintenance and satiety.
Calorie split: 52% protein · 0% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People adore skirt steak for its deep, mineral-rich beef flavor and the satisfying texture it gets from a quick, high-heat sear. Its long muscle fibers make it incredibly versatile for slicing thin in tacos, fajitas, or salads.
⚠️ Watch-outs & how to enjoy it better
If overcooked or sliced with the grain, it can become tough and chewy. It's also a relatively fatty cut, so those monitoring saturated fat intake should enjoy it in moderation. To counteract toughness, always let it rest after cooking and slice thinly against the grain.
Key benefits
- Excellent source of high-quality complete protein
- Rich in heme iron, which is highly absorbable
- Provides significant zinc for immune function
- Contains B vitamins, especially B12, for energy metabolism
- Very low in carbohydrates, suitable for ketogenic diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Skirt steak is the traditional cut used for authentic Cornish pasties in the UK, where its flavor and texture hold up well to being diced and baked in pastry.
Full nutrition (USDA data · scales with serving)
| Water | 57.2 g |
| Energy | 233 kcal |
| Energy | 975 kj |
| Protein | 30.1 g |
| Total lipid (fat) | 12.5 g |
| Ash | 1.1 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 | 2.3 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 173 mg |
| Potassium, K | 307 mg |
| Sodium, Na | 61.0 mg |
| Zinc, Zn | 8.3 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.11 mg |
| Selenium, Se | 34.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.35 mg |
| Niacin | 6.5 mg |
| Pantothenic acid | 0.67 mg |
| Vitamin B-6 | 0.52 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 60.4 mg |
| Betaine | 12.7 mg |
| Vitamin B-12 | 2.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 25.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 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 | 4.3 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 | 0.29 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.11 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 14:1 | 0.08 g |
| MUFA 15:1 | 0.06 g |
| MUFA 16:1 | 0.43 g |
| MUFA 16:1 c | 0.41 g |
| MUFA 17:1 | 0.10 g |
| MUFA 18:1 | 4.6 g |
| MUFA 18:1 c | 4.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.54 g |
| PUFA 18:2 | 0.43 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 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.56 g |
| Fatty acids, total trans-monoenoic | 0.54 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.52 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 91.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.4 g |
| Isoleucine | 1.4 g |
| Leucine | 2.7 g |
| Lysine | 3.0 g |
| Methionine | 0.83 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.2 g |
| Valine | 1.5 g |
| Arginine | 2.1 g |
| Histidine | 1.2 g |
| Alanine | 1.9 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.5 g |
| Proline | 1.4 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.20 g |
FAQ
What's the best way to cook skirt steak?
Grill or pan-sear it over very high heat for just a few minutes per side to get a good crust while keeping the interior medium-rare. Always rest it for 5-10 minutes before slicing.
Why is my skirt steak tough?
It was likely overcooked or sliced with the grain. Skirt steak has long muscle fibers; slicing perpendicular to them shortens those fibers, making each bite more tender.
Is skirt steak the same as flank steak?
No. They are different cuts from different parts of the cow. Skirt steak (from the diaphragm) has a looser grain and more intense flavor, while flank steak (from the abdominal muscles) is leaner and denser.
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 2.33 kcal/g · 52% 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: 0.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.