Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, intensely beefy cut from the diaphragm muscle, prized for its robust flavor and satisfyingly firm, yet tender texture when grilled properly. With nearly 30 grams of high-quality protein per 100g and zero carbohydrates, it's a powerhouse for muscle maintenance and a staple in high-protein, low-carb diets. Its lean nature means it cooks quickly but demands attention to avoid toughness.
Calorie split: 49% protein · 0% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, concentrated beef flavor that stands up boldly to marinades and high-heat grilling. Its long, flat shape makes it perfect for slicing against the grain into tender strips for tacos, fajitas, or salads, offering both versatility and a restaurant-quality result at home.
⚠️ Watch-outs & how to enjoy it better
The cut's leanness and grain structure mean it can become chewy and tough if overcooked or sliced incorrectly. To counteract this, marinate it for added moisture and flavor, cook it quickly over very high heat to medium-rare, and always slice thinly against the grain to break up the muscle fibers.
Key benefits
- Excellent source of complete protein for muscle repair and satiety.
- Zero carbohydrates, making it ideal for ketogenic and low-carb diets.
- Rich in bioavailable iron and zinc, essential minerals for energy and immunity.
- Provides B vitamins, especially B12, crucial for nerve function and red blood cell formation.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'inside skirt' is the more tender and prized of the two skirt steak muscles (inside and outside), and it's the cut traditionally used for authentic Cornish pasties in the UK.
Full nutrition (USDA data · scales with serving)
| Water | 56.3 g |
| Energy | 242 kcal |
| Energy | 1011 kj |
| Protein | 29.6 g |
| Total lipid (fat) | 13.7 g |
| Ash | 1.0 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 | 23.0 mg |
| Phosphorus, P | 168 mg |
| Potassium, K | 298 mg |
| Sodium, Na | 64.0 mg |
| Zinc, Zn | 8.1 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.11 mg |
| Selenium, Se | 33.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.35 mg |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.70 mg |
| Vitamin B-6 | 0.47 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 | 13.5 mg |
| Vitamin B-12 | 3.1 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 | 5.0 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 | 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 | 4.8 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 | 1.4 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 14:1 | 0.09 g |
| MUFA 15:1 | 0.05 g |
| MUFA 16:1 | 0.50 g |
| MUFA 16:1 c | 0.49 g |
| MUFA 17:1 | 0.13 g |
| MUFA 18:1 | 5.3 g |
| MUFA 18:1 c | 4.7 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:2 n-6 c,c | 0.44 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 | 0.07 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 | 0.58 g |
| Fatty acids, total trans-monoenoic | 0.58 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.56 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 93.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.5 g |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.9 g |
| Methionine | 0.82 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.2 g |
| Valine | 1.5 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Alanine | 1.8 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.3 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.15 g |
FAQ
What's the best way to cook skirt steak to keep it tender?
Use high, direct heat (grilling or searing) for a short time. Marinate beforehand, cook to medium-rare (130-135°F internal temp), and rest it before slicing thinly against the grain.
Is skirt steak the same as flank steak?
No, they are different muscles. Skirt steak (from the diaphragm) has a more pronounced beef flavor and a looser grain, while flank steak (from the abdominal muscles) is leaner and denser. Both benefit from quick cooking and slicing against the grain.
Why does my skirt steak come out chewy?
Chewiness usually results from overcooking or slicing with the grain. Ensure you cook it to no more than medium-rare and slice it thinly perpendicular to the long muscle fibers to shorten 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 2.42 kcal/g · 49% 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.