Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, raw
Whole food · Beef Products
Photo: Wikipedia
The inside skirt is a long, flat muscle from the diaphragm area of the cow, prized for its intense beefy flavor and distinct, coarse grain. When raw, it has a deep red color and a lean, fibrous texture that transforms into something incredibly tender and juicy when sliced correctly against the grain after a quick, high-heat cook. Nutritionally, it's a powerhouse of protein with virtually no carbohydrates or sugar.
Calorie split: 52% protein · 0% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
Chefs and grill masters adore it for its robust, concentrated beef flavor that stands up boldly to marinades and high-heat searing. It's the star of the show in fajitas and carne asada, where its unique texture soaks up smoky, charred notes perfectly.
⚠️ Watch-outs & how to enjoy it better
If overcooked or sliced incorrectly, its prominent muscle fibers can become tough and chewy, making it less forgiving for novice cooks. For those managing saturated fat intake, it's a red meat cut to consume in moderation; pairing it with fiber-rich vegetables like grilled peppers or a fresh salad can help balance a meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Very low in carbohydrates and sugar, suitable for low-carb diets.
- Rich in essential minerals like iron and zinc.
- Provides B vitamins, particularly B12, crucial for nerve function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The skirt steak is the original 'fajita' cut; the word 'fajita' comes from the Spanish 'faja,' meaning 'belt' or 'strip,' directly referencing this long, flat muscle.
Full nutrition (USDA data · scales with serving)
| Water | 69.5 g |
| Energy | 164 kcal |
| Energy | 687 kj |
| Protein | 21.2 g |
| Total lipid (fat) | 8.8 g |
| Ash | 0.95 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 | 1.8 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 151 mg |
| Potassium, K | 272 mg |
| Sodium, Na | 66.0 mg |
| Zinc, Zn | 6.3 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 23.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.30 mg |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.61 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 46.0 mg |
| Betaine | 12.8 mg |
| Vitamin B-12 | 2.4 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 | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.14 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 | 3.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.21 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.0 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 14:1 | 0.05 g |
| MUFA 15:1 | 0.04 g |
| MUFA 16:1 | 0.29 g |
| MUFA 16:1 c | 0.28 g |
| MUFA 17:1 | 0.08 g |
| MUFA 18:1 | 3.5 g |
| MUFA 18:1 c | 3.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.44 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:2 n-6 c,c | 0.32 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 | 0.01 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.05 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 | 0.40 g |
| Fatty acids, total trans-monoenoic | 0.40 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.39 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 64.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.2 g |
| Methionine | 0.61 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.92 g |
| Tyrosine | 0.86 g |
| Valine | 1.1 g |
| Arginine | 1.6 g |
| Histidine | 0.86 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.00 g |
| Proline | 0.97 g |
| Serine | 0.94 g |
| Hydroxyproline | 0.11 g |
FAQ
What's the best way to cook skirt steak to avoid toughness?
Use high, dry heat (grill or cast-iron skillet) for a quick sear to medium-rare. Most importantly, let it rest for 5-10 minutes after cooking, then slice thinly *against* the grain to shorten the muscle fibers.
Is skirt steak the same as flank steak?
No, they are different muscles. Skirt steak (from the diaphragm) has a looser grain and more intense flavor. Flank steak (from the abdominal wall) is thicker, leaner, and has a tighter grain. Both are great for grilling but have distinct textures.
Why is my skirt steak so chewy?
It was likely overcooked or sliced with the grain. Skirt steak is lean and cooks fast; aim for 130-135°F (54-57°C) internal temperature for medium-rare. Always identify the long muscle fibers and slice perpendicular to them.
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 1.64 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.