Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the diaphragm muscle, prized for its deep beefy flavor and distinct, tender texture when cooked quickly. Stripped of all exterior fat, it's a protein-packed choice with a rich, savory profile that stands up to bold marinades and high-heat cooking. Its nutritional highlight is its high protein content relative to its very low carbohydrate count.
Calorie split: 30% protein · 1% carbs · 70% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, beefy flavor and satisfying chew that doesn't require heavy sauces. It's the star of dishes like fajitas and Korean BBQ, where its ability to absorb marinades and caramelize beautifully makes it a versatile and celebratory cut.
⚠️ Watch-outs & how to enjoy it better
Its leanness can make it tough and chewy if overcooked, and it's often more expensive than other cuts. To counteract toughness, slice thinly against the grain after cooking, or use quick, high-heat methods like grilling or stir-frying. Marinating with acidic ingredients like lime juice or vinegar for 30 minutes can also help tenderize it.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates, suitable for low-carb diets
- Rich in iron and zinc, essential minerals
- Provides B vitamins, especially B12, for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, the outside skirt steak comes from the diaphragm muscle, not the actual skirt of the animal, and is considered a more premium, tender version of the inside skirt.
Full nutrition (USDA data · scales with serving)
| Water | 62.6 g |
| Energy | 238 kcal |
| Energy | 996 kj |
| Protein | 17.7 g |
| Total lipid (fat) | 18.4 g |
| Ash | 0.88 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 | 140 mg |
| Potassium, K | 240 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 4.5 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 | 4.0 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.37 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 55.1 mg |
| Betaine | 14.6 mg |
| Vitamin B-12 | 5.5 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) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 6.0 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 | 7.4 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 | 0.45 g |
| SFA 15:0 | 0.07 g |
| SFA 16:0 | 3.8 g |
| SFA 17:0 | 0.24 g |
| SFA 18:0 | 2.8 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 8.1 g |
| MUFA 14:1 | 0.09 g |
| MUFA 15:1 | 0.06 g |
| MUFA 16:1 | 0.47 g |
| MUFA 16:1 c | 0.46 g |
| MUFA 17:1 | 0.15 g |
| MUFA 18:1 | 7.3 g |
| MUFA 18:1 c | 6.3 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.91 g |
| PUFA 18:2 | 0.75 g |
| PUFA 18:2 n-6 c,c | 0.65 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 | 1.0 g |
| Fatty acids, total trans-monoenoic | 1.0 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.99 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 | 0.83 g |
| Isoleucine | 0.82 g |
| Leucine | 1.5 g |
| Lysine | 1.7 g |
| Methionine | 0.48 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.71 g |
| Tyrosine | 0.65 g |
| Valine | 0.88 g |
| Arginine | 1.2 g |
| Histidine | 0.65 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.87 g |
| Proline | 0.79 g |
| Serine | 0.72 g |
| Hydroxyproline | 0.12 g |
FAQ
What's the best way to cook outside skirt steak?
Use high, direct heat for a short time—grilling, broiling, or pan-searing in a very hot cast-iron skillet. Cook to medium-rare or medium (130-145°F internal temp) for optimal tenderness, then let it rest for 5-10 minutes before slicing thinly against the grain.
Is outside skirt steak the same as inside skirt steak?
They are two different muscles from the diaphragm. The outside skirt is generally thicker, more uniform in shape, and considered more tender and flavorful, making it the preferred cut for dishes like fajitas and Korean BBQ.
How do I slice skirt steak for maximum tenderness?
Always slice it thinly against the grain. The muscle fibers in skirt steak run in one long direction; cutting perpendicular to them shortens the fibers, making each bite much more tender.
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 2.38 kcal/g · 30% 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.