Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, raw
Whole food · Beef Products
Photo: Wikipedia
The inside skirt steak is a long, flat, and remarkably flavorful cut from the beef plate, prized for its deep beefy taste and loose, tender grain when sliced correctly. While it has a coarser texture than tenderloin, its rich marbling and robust character make it a star of high-heat cooking. Nutritionally, it's a powerhouse of protein with a moderate fat content that delivers substantial energy.
Calorie split: 48% protein · 0% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People adore skirt steak for its intense, beefy flavor and its ability to develop a perfect, smoky char on the grill. It's the quintessential cut for fajitas and carne asada, celebrated for its versatility in quick, high-heat preparations across global cuisines.
⚠️ Watch-outs & how to enjoy it better
Its long muscle fibers can become tough and chewy if overcooked or sliced incorrectly. To counteract this, always cook it to medium-rare or medium, and slice it thinly against the grain just before serving. Marinating for 30 minutes to 2 hours can also help tenderize the cut.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and repair.
- Rich in iron, zinc, and B vitamins, especially B12 and niacin.
- Provides conjugated linoleic acid (CLA), a fatty acid studied for potential health benefits.
- A zero-carb, high-protein option suitable for low-carb and ketogenic diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Skirt steak is the original cut used for fajitas, historically a humble, tougher cut given to Mexican ranch workers in Texas, which they transformed into a celebrated dish through marination and grilling.
Full nutrition (USDA data · scales with serving)
| Water | 68.3 g |
| Energy | 174 kcal |
| Energy | 730 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 10.1 g |
| Ash | 0.94 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 | 21.0 mg |
| Phosphorus, P | 149 mg |
| Potassium, K | 283 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 6.2 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 21.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.31 mg |
| Niacin | 5.5 mg |
| Pantothenic acid | 0.57 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 | 43.0 mg |
| Betaine | 11.9 mg |
| Vitamin B-12 | 2.1 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 | 14.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 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 | 4.0 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 | 0.27 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 2.2 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 | 4.6 g |
| MUFA 14:1 | 0.07 g |
| MUFA 15:1 | 0.04 g |
| MUFA 16:1 | 0.33 g |
| MUFA 16:1 c | 0.32 g |
| MUFA 17:1 | 0.08 g |
| MUFA 18:1 | 4.0 g |
| MUFA 18:1 c | 3.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.39 g |
| PUFA 18:2 n-6 c,c | 0.33 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 | 0.01 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 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 | 0.54 g |
| Fatty acids, total trans-monoenoic | 0.53 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.51 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 | 1.0 g |
| Isoleucine | 0.99 g |
| Leucine | 1.8 g |
| Lysine | 2.1 g |
| Methionine | 0.58 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.85 g |
| Tyrosine | 0.80 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.82 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.0 g |
| Proline | 0.96 g |
| Serine | 0.88 g |
| Hydroxyproline | 0.14 g |
FAQ
What's the difference between inside and outside skirt steak?
Inside skirt is the more common, slightly wider and more tender of the two. Outside skirt is narrower, has a more pronounced membrane, and is often considered the more intensely flavored but tougher cut, frequently used for corned beef.
Why is slicing against the grain so important?
Skirt steak has very long, distinct muscle fibers. Slicing against (perpendicular to) these fibers shortens them, making each bite significantly more tender and easier to chew.
What's the best way to cook it for maximum tenderness?
High-heat methods like grilling, broiling, or pan-searing are ideal. Cook quickly to medium-rare (130-135°F internal temp), rest for 5-10 minutes, then slice thinly against the grain.
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 1.74 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.