Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the lower belly of the cow, prized for its robust, beefy flavor and a distinct, slightly chewy texture that holds up beautifully to high-heat cooking. Nutritionally, it's a protein powerhouse with virtually no carbohydrates or sugar, making it a staple for high-protein, low-carb diets.
Calorie split: 49% protein · 0% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, concentrated beef flavor that doesn't need much seasoning, and its versatility—it's the star of fajitas and stir-fries because it cooks quickly and absorbs marinades wonderfully.
⚠️ Watch-outs & how to enjoy it better
The cut's natural chewiness can be tough if overcooked or sliced incorrectly, which may be off-putting to some. To counteract this, always slice it thinly against the grain after cooking, and consider a quick marinade with an acidic component like lime juice or vinegar to help tenderize the fibers.
Key benefits
- Excellent source of high-quality protein for muscle repair and satiety.
- Very low in carbohydrates and sugar, ideal for ketogenic or diabetic-friendly diets.
- Rich in essential minerals like iron and zinc.
- A good source of B vitamins, particularly B12 and niacin.
- Leaner than many other steak cuts when trimmed of visible fat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, the 'inside skirt' comes from the diaphragm muscle, not the flank, and is considered a more premium, tender version of the 'outside skirt' steak.
Full nutrition (USDA data · scales with serving)
| Water | 68.9 g |
| Energy | 171 kcal |
| Energy | 717 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 9.8 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 | 150 mg |
| Potassium, K | 264 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 6.3 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 24.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.28 mg |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.64 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 | 47.6 mg |
| Betaine | 13.5 mg |
| Vitamin B-12 | 2.5 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) | 0.17 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 | 3.5 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 | 0.23 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.11 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.04 g |
| MUFA 16:1 | 0.33 g |
| MUFA 16:1 c | 0.32 g |
| MUFA 17:1 | 0.09 g |
| MUFA 18:1 | 3.9 g |
| MUFA 18:1 c | 3.5 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.39 g |
| PUFA 18:2 n-6 c,c | 0.35 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 | 0.06 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 | 0.44 g |
| Fatty acids, total trans-monoenoic | 0.44 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.43 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 | 0.25 g |
| Threonine | 1.0 g |
| Isoleucine | 1.0 g |
| Leucine | 1.9 g |
| Lysine | 2.1 g |
| Methionine | 0.58 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.87 g |
| Tyrosine | 0.81 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.80 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.6 g |
| Glycine | 0.94 g |
| Proline | 0.91 g |
| Serine | 0.88 g |
| Hydroxyproline | 0.10 g |
FAQ
What's the difference between inside and outside skirt steak?
The inside skirt is the more tender, premium cut from the inner diaphragm, while the outside skirt is slightly tougher and often has more connective tissue. Inside skirt is generally preferred for dishes where tenderness is key.
How do I prevent it from becoming tough?
The two most important steps are: 1) Cook it quickly over very high heat (grill, cast iron) to medium-rare or medium, and 2) Always slice it thinly against the grain before serving to shorten the muscle fibers.
Is it a good cut for slow cooking?
No, this is not an ideal cut for braising or stewing. Its lean, fine-grained texture is best suited for fast, dry-heat cooking methods. Slow cooking would likely make it dry and stringy.
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 1.71 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: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.