Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
Inside skirt steak is a long, flat, and surprisingly tender cut from the beef plate, prized for its deep, beefy flavor and fine grain. When grilled to a perfect medium-rare, it develops a beautiful char while remaining juicy and succulent. This lean cut is a protein powerhouse, delivering nearly 30 grams of high-quality protein per 100 grams with zero carbohydrates.
Calorie split: 51% protein · 0% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People adore skirt steak for its robust, meaty flavor that stands up beautifully to bold marinades and high-heat cooking. Its long muscle fibers make it a star in fajitas and tacos, where it slices cleanly against the grain for a tender bite.
⚠️ Watch-outs & how to enjoy it better
This cut is very lean, so overcooking even slightly can make it tough and chewy. Those monitoring saturated fat intake should be mindful of portion sizes. To counteract toughness, always marinate for at least 30 minutes, cook quickly over very high heat, and slice thinly against the grain.
Key benefits
- Exceptionally high in complete protein for muscle repair and growth
- Very low in carbohydrates, making it ideal for keto and low-carb diets
- Rich in essential minerals like zinc and iron from heme sources
- Provides B vitamins, particularly B12, crucial for nerve function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'skirt' in skirt steak comes from the diaphragm muscle of the cow, and it's the same cut used to make the traditional British dish 'skirt and kidney pudding.'
Full nutrition (USDA data · scales with serving)
| Water | 57.0 g |
| Energy | 234 kcal |
| Energy | 980 kj |
| Protein | 30.0 g |
| Total lipid (fat) | 12.7 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 | 2.5 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 171 mg |
| Potassium, K | 303 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 8.2 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.11 mg |
| Selenium, Se | 34.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.35 mg |
| Niacin | 6.5 mg |
| Pantothenic acid | 0.69 mg |
| Vitamin B-6 | 0.49 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 61.4 mg |
| Betaine | 13.2 mg |
| Vitamin B-12 | 3.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.09 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 | 0.30 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.5 g |
| SFA 17:0 | 0.13 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.5 g |
| MUFA 14:1 | 0.09 g |
| MUFA 15:1 | 0.05 g |
| MUFA 16:1 | 0.45 g |
| MUFA 16:1 c | 0.44 g |
| MUFA 17:1 | 0.11 g |
| MUFA 18:1 | 4.8 g |
| MUFA 18:1 c | 4.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.55 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:2 n-6 c,c | 0.40 g |
| PUFA 18:2 CLAs | 0.03 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 | 0.53 g |
| Fatty acids, total trans-monoenoic | 0.52 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.51 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 92.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.37 g |
| Threonine | 1.5 g |
| Isoleucine | 1.5 g |
| Leucine | 2.8 g |
| Lysine | 3.2 g |
| Methionine | 0.87 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.6 g |
| Arginine | 2.2 g |
| Histidine | 1.2 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.2 g |
| Glutamic acid | 5.3 g |
| Glycine | 1.4 g |
| Proline | 1.4 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.15 g |
FAQ
What's the difference between inside and outside skirt steak?
Inside skirt is the more tender, uniform, and commonly available cut. Outside skirt is thicker, has more connective tissue, and is often considered more flavorful but requires more careful preparation to avoid toughness.
How do I prevent my skirt steak from becoming rubbery?
The keys are a quick, high-heat sear (grill or cast-iron skillet) to medium-rare (130-135°F internal temp), a mandatory 5-10 minute rest, and slicing thinly against the grain before serving.
Is skirt steak a good choice for meal prep?
Yes, but it's best when freshly cooked. For meal prep, cook it to medium-rare, slice, and store in airtight containers. Reheat gently in a skillet or enjoy cold in salads and tacos to preserve texture.
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 2.34 kcal/g · 51% 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.