Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
The outside skirt steak, a long, thin, and intensely marbled cut from the diaphragm, is a carnivore's dream. When grilled, it develops a deeply savory, almost beefy-buttery flavor with a satisfyingly tender yet distinct chew. This choice-grade cut delivers a powerhouse of protein (26.46g) and a rich, satisfying fat content (21.62g) with zero carbs, making it a staple for high-protein, low-carb diets.
Calorie split: 35% protein · 0% carbs · 65% fat
↓ Full nutrition💚 Why it's loved
People adore skirt steak for its robust, beefy flavor that stands up boldly to marinades and high-heat cooking. Its long muscle fibers make it the iconic choice for fajitas and carne asada, where a quick sear yields a perfect char while keeping the interior juicy.
⚠️ Watch-outs & how to enjoy it better
As a fatty cut, it is calorie-dense and high in saturated fat, which those monitoring heart health or calorie intake should consider. The long muscle fibers can become tough if overcooked or sliced incorrectly. **Tip:** Always slice thinly against the grain to shorten the fibers for tenderness. Pair with fiber-rich vegetables like grilled onions and peppers to add volume and nutrients without excessive calories.
Key benefits
- Excellent source of complete protein for muscle repair and satiety.
- Provides essential minerals like iron and zinc for immune function.
- High in B vitamins, particularly B12, for energy metabolism.
- Contains conjugated linoleic acid (CLA), a fatty acid studied for potential benefits.
- Zero carbohydrates, making it ideal for ketogenic and carnivore diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'skirt' in skirt steak doesn't refer to a garment but to the cut's location, as it hangs down like a skirt from the diaphragm of the cow.
Full nutrition (USDA data · scales with serving)
| Water | 50.8 g |
| Energy | 300 kcal |
| Energy | 1257 kj |
| Protein | 26.5 g |
| Total lipid (fat) | 21.6 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 | 5.0 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 182 mg |
| Potassium, K | 282 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 7.0 mg |
| Copper, Cu | 0.20 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 35.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.83 mg |
| Niacin | 4.8 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 78.1 mg |
| Betaine | 15.2 mg |
| Vitamin B-12 | 8.0 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 | 26.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.10 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 | 7.7 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 | 0.46 g |
| SFA 15:0 | 0.08 g |
| SFA 16:0 | 4.1 g |
| SFA 17:0 | 0.25 g |
| SFA 18:0 | 2.8 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 8.7 g |
| MUFA 14:1 | 0.09 g |
| MUFA 15:1 | 0.10 g |
| MUFA 16:1 | 0.52 g |
| MUFA 16:1 c | 0.50 g |
| MUFA 17:1 | 0.17 g |
| MUFA 18:1 | 7.8 g |
| MUFA 18:1 c | 6.9 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 0.94 g |
| PUFA 18:2 n-6 c,c | 0.86 g |
| PUFA 18:2 CLAs | 0.06 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 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 | 0.15 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 1.0 g |
| Fatty acids, total trans-monoenoic | 0.98 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.96 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 104 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.71 g |
| Cystine | 0.27 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.98 g |
| Valine | 1.3 g |
| Arginine | 1.8 g |
| Histidine | 0.97 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.3 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 the more common, slightly thicker, and more marbled cut found in stores. The inside skirt is thinner, smaller, and can be a bit tougher, but is still flavorful.
Why must I slice skirt steak against the grain?
Slicing against the grain cuts through the long, tough muscle fibers, making each bite significantly more tender. Slicing with the grain results in a chewy, stringy texture.
What's the best way to cook skirt steak?
High, dry heat is best: grilling, broiling, or searing in a very hot cast-iron skillet. Cook quickly to medium-rare or medium (130-140°F internal temp) to prevent it from becoming tough.
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 3.00 kcal/g · 35% 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.