Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw
Whole food · Beef Products
Photo: Wikipedia
Outside skirt steak is a long, thin, and remarkably flavorful cut from the plate primal, prized for its deep beefy taste and satisfyingly chewy texture. When trimmed of all fat, it becomes a lean yet intensely savory protein source, delivering nearly 18 grams of protein per 100-gram serving with a minimal carb footprint. Its loose muscle grain makes it ideal for quick, high-heat cooking that locks in juices.
Calorie split: 31% protein · 1% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People adore skirt steak for its robust, almost minerally beef flavor that stands up boldly to marinades and chimichurri. It's the iconic cut behind fajitas and carne asada, celebrated for its ability to develop a perfect, smoky char while remaining tender when sliced correctly against the grain.
⚠️ Watch-outs & how to enjoy it better
Its inherent chewiness can be tough if overcooked or sliced with the grain, making it less ideal for those who prefer very tender cuts. As a red meat, it is higher in saturated fat than poultry or fish (though this specific cut is trimmed), and individuals monitoring cholesterol or heart health should consume it in moderation. To counteract toughness, always marinate it (the acid helps tenderize), cook it quickly over very high heat to medium-rare, and slice it thinly perpendicular to the muscle fibers.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Very low in carbohydrates, suitable for low-carb diets
- Rich in essential minerals like iron and zinc
- Provides B vitamins, especially B12, for energy metabolism
- Naturally gluten-free and sugar-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, the 'outside skirt' is actually the diaphragm muscle, and its loose, long grain is why it absorbs marinades so effectively and must be sliced against the grain for tenderness.
Full nutrition (USDA data · scales with serving)
| Water | 63.2 g |
| Energy | 232 kcal |
| Energy | 969 kj |
| Protein | 18.0 g |
| Total lipid (fat) | 17.6 g |
| Ash | 0.91 g |
| Carbohydrate, by difference | 0.35 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 142 mg |
| Potassium, K | 242 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.17 mg |
| Selenium, Se | 22.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.56 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 56.0 mg |
| Betaine | 13.3 mg |
| Vitamin B-12 | 5.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 15.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.15 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) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.1 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 | 3.7 g |
| SFA 17:0 | 0.22 g |
| SFA 18:0 | 2.7 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 7.7 g |
| MUFA 14:1 | 0.09 g |
| MUFA 15:1 | 0.06 g |
| MUFA 16:1 | 0.45 g |
| MUFA 16:1 c | 0.44 g |
| MUFA 17:1 | 0.14 g |
| MUFA 18:1 | 7.0 g |
| MUFA 18:1 c | 6.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.87 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:2 n-6 c,c | 0.62 g |
| PUFA 18:2 CLAs | 0.07 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 | 0.03 g |
| PUFA 20:3 n-6 | 0.03 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.99 g |
| Fatty acids, total trans-monoenoic | 0.96 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.95 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.85 g |
| Isoleucine | 0.84 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Methionine | 0.49 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.72 g |
| Tyrosine | 0.67 g |
| Valine | 0.90 g |
| Arginine | 1.2 g |
| Histidine | 0.67 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.89 g |
| Proline | 0.81 g |
| Serine | 0.74 g |
| Hydroxyproline | 0.12 g |
FAQ
What is the difference between inside and outside skirt steak?
The outside skirt is the more common, flavorful, and slightly thicker cut from the diaphragm. The inside skirt is thinner, more membranous, and generally considered less desirable.
Why is my skirt steak so chewy?
Skirt steak has a very pronounced muscle grain. If you slice it with the grain (parallel to the long fibers), it becomes extremely chewy. Always slice it thinly against the grain after resting.
How do I cook skirt steak for fajitas?
Marinate it for at least 30 minutes (citrus or vinegar-based), then cook it very quickly (2-3 minutes per side) on a screaming-hot skillet, grill, or cast-iron pan. Let it rest, then slice against the grain.
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 2.32 kcal/g · 31% 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: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.