Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a premium, boneless cut from the diaphragm, known for its intense, beefy flavor and a tender yet satisfyingly chewy texture when grilled. Nutritionally, it's a protein powerhouse, delivering nearly 28 grams of high-quality protein per 100g with zero carbohydrates, making it a staple for low-carb and high-protein diets.
Calorie split: 40% protein · 0% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor that shines with simple seasoning and high-heat cooking. Its long, flat shape makes it perfect for grilling whole, slicing against the grain, and serving as the star in dishes like fajitas or carne asada.
⚠️ Watch-outs & how to enjoy it better
As a fatty cut, it is calorie-dense and high in saturated fat, which should be considered in moderation. To counteract this, practice portion control and pair it with large servings of fiber-rich vegetables like grilled peppers, onions, or a fresh salad to balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance and growth.
- Virtually zero carbohydrates, ideal for ketogenic and low-carb diets.
- Rich in essential minerals like iron, zinc, and B12.
- Provides conjugated linoleic acid (CLA), a type of beneficial fatty acid.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The skirt steak is the original cut used for the classic Philly cheesesteak sandwich, though it's often replaced by cheaper cuts today.
Full nutrition (USDA data · scales with serving)
| Water | 52.3 g |
| Energy | 281 kcal |
| Energy | 1174 kj |
| Protein | 27.9 g |
| Total lipid (fat) | 18.8 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 | 5.3 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 193 mg |
| Potassium, K | 280 mg |
| Sodium, Na | 69.0 mg |
| Zinc, Zn | 7.2 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.21 mg |
| Selenium, Se | 35.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.84 mg |
| Niacin | 5.5 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.47 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 76.0 mg |
| Betaine | 14.5 mg |
| Vitamin B-12 | 7.3 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 | 28.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.08 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) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.9 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 | 0.41 g |
| SFA 15:0 | 0.07 g |
| SFA 16:0 | 3.6 g |
| SFA 17:0 | 0.19 g |
| SFA 18:0 | 2.6 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 7.5 g |
| MUFA 14:1 | 0.08 g |
| MUFA 15:1 | 0.10 g |
| MUFA 16:1 | 0.44 g |
| MUFA 16:1 c | 0.43 g |
| MUFA 17:1 | 0.13 g |
| MUFA 18:1 | 6.7 g |
| MUFA 18:1 c | 5.9 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.83 g |
| PUFA 18:2 n-6 c,c | 0.74 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 | 0.13 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 | 0.88 g |
| Fatty acids, total trans-monoenoic | 0.85 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.84 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 98.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.5 g |
| Lysine | 2.8 g |
| Methionine | 0.77 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 2.0 g |
| Histidine | 1.1 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.7 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.19 g |
FAQ
What's the best way to cook skirt steak to keep it tender?
Cook it quickly over very high heat (grilling or searing) to medium-rare, then let it rest for 5-10 minutes. Always slice thinly against the grain before serving to break up the long muscle fibers.
Is skirt steak the same as flank steak?
No, they are different cuts from different parts of the cow. Skirt steak (from the diaphragm) has a more pronounced beefy flavor and looser grain, while flank steak (from the abdominal muscles) is leaner and denser. They can sometimes be substituted but will yield different textures.
How can I reduce the chewiness if I overcook it?
If overcooked, the key is to slice it extremely thinly against the grain. You can also marinate it beforehand in an acidic mixture (like citrus juice or vinegar) which helps tenderize the muscle fibers before cooking.
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 2.81 kcal/g · 40% 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.