Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
Outside skirt steak, when grilled to a perfect medium-rare, offers a deeply beefy, almost mineral-rich flavor with a satisfyingly tender yet chewy texture. Its long, loose muscle fibers excel at absorbing marinades, making it a canvas for bold seasonings. Nutritionally, it's a powerhouse of high-quality protein and energy-dense fats, with zero carbs, making it ideal for low-carb and ketogenic diets.
Calorie split: 37% protein · 0% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People adore it for its intense, concentrated beef flavor that stands up to bold marinades and high-heat grilling. It's the star of the iconic fajita sizzle, offering a perfect balance of savory fat and satisfying chew that feels both rustic and indulgent.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content (over 8g per 100g) means it's calorie-dense and should be enjoyed in moderation by those monitoring heart health or overall calorie intake. To counteract, practice strict portion control and pair it with large servings of non-starchy vegetables or a vinegar-based slaw to add fiber and balance the meal. Its fibrous texture can be tough if overcooked; always slice thinly against the grain after resting.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and satiety.
- Rich in bioavailable iron (heme iron) and zinc, essential for energy and immune function.
- Provides significant B vitamins, particularly B12 and niacin, crucial for nerve function and metabolism.
- Contains conjugated linoleic acid (CLA), a fatty acid studied for potential body composition benefits.
- Zero carbohydrates, making it suitable for strict low-carb, keto, and carnivore dietary patterns.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'outside skirt' is the diaphragm muscle of the cow, and its unique, loose grain structure is why it's the undisputed king of fajitas—it soaks up marinades like a sponge and develops an incredible char.
Full nutrition (USDA data · scales with serving)
| Water | 51.4 g |
| Energy | 292 kcal |
| Energy | 1224 kj |
| Protein | 27.1 g |
| Total lipid (fat) | 20.5 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 185 mg |
| Potassium, K | 280 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 7.0 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 34.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.83 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.45 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 77.0 mg |
| Betaine | 14.9 mg |
| Vitamin B-12 | 7.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 27.0 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 | 6.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 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 | 7.4 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 | 0.44 g |
| SFA 15:0 | 0.07 g |
| SFA 16:0 | 3.9 g |
| SFA 17:0 | 0.23 g |
| SFA 18:0 | 2.8 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 8.2 g |
| MUFA 14:1 | 0.09 g |
| MUFA 15:1 | 0.10 g |
| MUFA 16:1 | 0.49 g |
| MUFA 16:1 c | 0.47 g |
| MUFA 17:1 | 0.15 g |
| MUFA 18:1 | 7.4 g |
| MUFA 18:1 c | 6.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.89 g |
| PUFA 18:2 n-6 c,c | 0.81 g |
| PUFA 18:2 CLAs | 0.06 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.04 g |
| PUFA 20:3 n-6 | 0.04 g |
| PUFA 20:4 | 0.14 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.95 g |
| Fatty acids, total trans-monoenoic | 0.93 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.91 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 102 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.6 g |
| Methionine | 0.73 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.0 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.0 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.18 g |
FAQ
What's the difference between inside and outside skirt steak?
The outside skirt is longer, wider, more uniform in shape, and has a looser grain, making it more tender and the preferred cut for dishes like fajitas. The inside skirt is narrower, thicker, and has a tighter grain, often requiring more tenderizing.
Why is my skirt steak tough?
It's likely either overcooked (skirt steak is best at medium-rare, 130-135°F internal temp) or sliced with the grain. Always let it rest for 5-10 minutes after cooking, then slice thinly *against* the grain to shorten those long muscle fibers.
How should I marinate it?
Skirt steak benefits from acidic marinades (citrus juice, vinegar) combined with oil, garlic, and herbs. Marinate for at least 30 minutes but no more than 4 hours, as the acid can start to break down the texture too much. Pat it very dry before grilling for a good sear.
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 2.92 kcal/g · 37% 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.