Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, raw
Whole food · Beef Products
Photo: Wikipedia
The boneless outside skirt steak is a long, thin cut from the diaphragm, prized for its deep, beefy flavor and distinct, slightly coarse texture. When trimmed of fat and served raw, it's a lean protein powerhouse with a satisfying chew. Its robust taste makes it a favorite for grilling and searing.
Calorie split: 33% protein · 1% carbs · 66% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, savory beef flavor and its ability to stay tender when cooked quickly over high heat. Its long, flat shape makes it incredibly versatile for slicing against the grain for tacos, fajitas, or simple grilled steaks.
⚠️ Watch-outs & how to enjoy it better
The cut can be tough and chewy if overcooked or sliced incorrectly; always slice against the grain for tenderness. As a red meat, it is high in saturated fat, so those monitoring cholesterol or heart health should practice portion control and balance it with plenty of vegetables.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in carbohydrates and sugars
- Provides essential minerals like iron and zinc
- Lean cut when trimmed, offering substantial protein with moderate fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The outside skirt steak is the same cut used in the classic French dish 'bavette à l'échalote,' where it's traditionally served rare with a shallot and red wine sauce.
Full nutrition (USDA data · scales with serving)
| Water | 64.0 g |
| Energy | 222 kcal |
| Energy | 929 kj |
| Protein | 18.4 g |
| Total lipid (fat) | 16.3 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 0.36 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 147 mg |
| Potassium, K | 251 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 5.1 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.17 mg |
| Selenium, Se | 23.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.55 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 57.0 mg |
| Betaine | 12.1 mg |
| Vitamin B-12 | 4.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 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) | 0.13 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 | 6.7 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 | 0.42 g |
| SFA 15:0 | 0.06 g |
| SFA 16:0 | 3.4 g |
| SFA 17:0 | 0.20 g |
| SFA 18:0 | 2.6 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 7.1 g |
| MUFA 14:1 | 0.08 g |
| MUFA 15:1 | 0.06 g |
| MUFA 16:1 | 0.42 g |
| MUFA 16:1 c | 0.41 g |
| MUFA 17:1 | 0.12 g |
| MUFA 18:1 | 6.4 g |
| MUFA 18:1 c | 5.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.81 g |
| PUFA 18:2 | 0.67 g |
| PUFA 18:2 n-6 c,c | 0.58 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 | 0.02 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.92 g |
| Fatty acids, total trans-monoenoic | 0.90 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.89 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 70.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.89 g |
| Isoleucine | 0.87 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.51 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.75 g |
| Tyrosine | 0.71 g |
| Valine | 0.93 g |
| Arginine | 1.3 g |
| Histidine | 0.72 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.91 g |
| Proline | 0.85 g |
| Serine | 0.78 g |
| Hydroxyproline | 0.13 g |
FAQ
What is the difference between inside and outside skirt steak?
The outside skirt is generally considered the superior cut, with more flavor and a slightly more tender texture. The inside skirt is thinner and can be tougher, often used for different preparations.
How do I prevent skirt steak from being tough?
The key is to cook it quickly over very high heat (like grilling or searing) to medium-rare or medium, and then let it rest before slicing it thinly against the grain.
Is skirt steak a fatty cut?
When trimmed of its outer fat layer, it is a relatively lean cut, but it still has good marbling for flavor. The nutritional data provided is for a trimmed, lean-and-fat version.
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 2.22 kcal/g · 33% 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.