Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
Outside skirt steak is a long, flat, and intensely flavorful cut from the diaphragm muscle of the cow, prized for its deep beefy taste and loose, tender grain when sliced correctly. When grilled, it develops a beautifully charred exterior while remaining juicy and succulent inside, with a texture that is both meaty and slightly chewy. Nutritionally, it's a powerhouse of protein with zero carbs, making it a staple for high-protein, low-carb diets.
Calorie split: 39% protein · 0% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People adore outside skirt steak for its robust, uncompromising beef flavor and its starring role in iconic dishes like fajitas and carne asada, where its texture perfectly absorbs marinades and smoky grill notes.
⚠️ Watch-outs & how to enjoy it better
As a lean, trimmed cut, it can become tough if overcooked or sliced with the grain; its high protein and fat content may be a consideration for those managing specific kidney or heart conditions. To counteract toughness, always marinate for tenderness, grill quickly over high heat, and slice thinly against the grain before serving.
Key benefits
- Excellent source of complete, high-quality protein
- Naturally zero carbohydrates and sugars
- Rich in essential minerals like iron, zinc, and selenium
- Provides B vitamins, especially B12, for energy metabolism
- A satisfying, nutrient-dense cut for muscle maintenance
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The outside skirt steak is the specific cut used for authentic corn tortilla tacos in many Mexican taquerias, prized for its ability to get a perfect char while staying tender inside.
Full nutrition (USDA data · scales with serving)
| Water | 52.3 g |
| Energy | 282 kcal |
| Energy | 1179 kj |
| Protein | 27.7 g |
| Total lipid (fat) | 19.0 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 5.2 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 188 mg |
| Potassium, K | 284 mg |
| Sodium, Na | 71.0 mg |
| Zinc, Zn | 7.2 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.21 mg |
| Selenium, Se | 35.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.85 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 78.9 mg |
| Betaine | 15.1 mg |
| Vitamin B-12 | 7.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 7.0 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 | 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 | 0.39 g |
| SFA 15:0 | 0.07 g |
| SFA 16:0 | 3.5 g |
| SFA 17:0 | 0.21 g |
| SFA 18:0 | 2.5 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 7.4 g |
| MUFA 14:1 | 0.07 g |
| MUFA 15:1 | 0.10 g |
| MUFA 16:1 | 0.43 g |
| MUFA 16:1 c | 0.42 g |
| MUFA 17:1 | 0.14 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 | 0.84 g |
| PUFA 18:2 n-6 c,c | 0.78 g |
| PUFA 18:2 CLAs | 0.05 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 | 0.14 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 | 0.82 g |
| Fatty acids, total trans-monoenoic | 0.81 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.80 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 102 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.4 g |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.9 g |
| Methionine | 0.80 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.5 g |
| Arginine | 2.0 g |
| Histidine | 1.1 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 4.9 g |
| Glycine | 1.3 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.14 g |
FAQ
What's the difference between inside and outside skirt steak?
The outside skirt is the more prized, flavorful, and tender of the two. It's the diaphragm muscle, while the inside skirt is a different muscle from the abdominal area. For grilling and tacos, outside skirt is the classic choice.
Why is my skirt steak tough?
Skirt steak has a long, pronounced grain. If you slice it parallel to the grain, you'll get long, chewy muscle fibers. Always slice it thinly against the grain to shorten those fibers and make each bite tender.
How long should I marinate skirt steak?
While it can be cooked without, a marinade of 30 minutes to 2 hours is ideal. The loose grain absorbs flavor beautifully. Acidic ingredients (like lime juice) can start to break down the texture, so avoid marinating for more than 4 hours.
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 2.82 kcal/g · 39% 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.