Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
Outside skirt steak is a long, thin, deeply marbled cut from the plate of the cow, prized for its intense beefy flavor and tender, slightly chewy texture when cooked quickly over high heat. Grilling it boneless and trimmed to zero fat yields a lean, protein-packed centerpiece with a satisfying char and a rich, savory taste that stands up boldly to marinades and chimichurri.
Calorie split: 43% protein · 0% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People adore it for its robust, almost iron-rich beef flavor and its ability to develop a perfect, smoky crust on the grill while staying juicy inside. It's the star of classic street food and barbecue traditions, celebrated for its quick-cook versatility.
⚠️ Watch-outs & how to enjoy it better
As a lean, trimmed cut, it can become tough and chewy if overcooked, which is a common pitfall. To counteract this, cook it quickly over very high heat to medium-rare, slice it thinly against the grain, and consider a brief acidic marinade to help tenderize the muscle fibers.
Key benefits
- Excellent source of complete protein (28.65g per 100g)
- Virtually zero carbohydrates, making it ideal for low-carb diets
- Rich in heme iron, which is highly absorbable
- Contains creatine, which supports muscle energy
- Provides B vitamins, especially B12, for nerve function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, 'outside skirt steak' is actually the diaphragm muscle of the cow, and its long, flat shape with pronounced grain makes it the definitive cut for authentic fajitas and street-style tacos.
Full nutrition (USDA data · scales with serving)
| Water | 53.3 g |
| Energy | 268 kcal |
| Energy | 1123 kj |
| Protein | 28.6 g |
| Total lipid (fat) | 17.1 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 | 5.5 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 197 mg |
| Potassium, K | 284 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 7.4 mg |
| Copper, Cu | 0.22 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 36.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.86 mg |
| Niacin | 5.6 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.48 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 77.8 mg |
| Betaine | 14.7 mg |
| Vitamin B-12 | 7.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 9.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 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 | 6.1 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 | 0.36 g |
| SFA 15:0 | 0.06 g |
| SFA 16:0 | 3.2 g |
| SFA 17:0 | 0.17 g |
| SFA 18:0 | 2.3 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 6.6 g |
| MUFA 14:1 | 0.07 g |
| MUFA 15:1 | 0.10 g |
| MUFA 16:1 | 0.38 g |
| MUFA 16:1 c | 0.37 g |
| MUFA 17:1 | 0.11 g |
| MUFA 18:1 | 6.0 g |
| MUFA 18:1 c | 5.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.77 g |
| PUFA 18:2 n-6 c,c | 0.71 g |
| PUFA 18:2 CLAs | 0.05 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 | 0.74 g |
| Fatty acids, total trans-monoenoic | 0.73 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.72 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 99.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.37 g |
| Threonine | 1.6 g |
| Isoleucine | 1.6 g |
| Leucine | 2.9 g |
| Lysine | 3.3 g |
| Methionine | 0.91 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.3 g |
| Valine | 1.7 g |
| Arginine | 2.3 g |
| Histidine | 1.3 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.3 g |
| Glutamic acid | 5.5 g |
| Glycine | 1.5 g |
| Proline | 1.5 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.14 g |
FAQ
What's the difference between inside and outside skirt steak?
The outside skirt is the more common, slightly thicker, and more flavorful cut used in restaurants and for fajitas. The inside skirt is thinner, more delicate, and often used for dishes where the meat is rolled or braised.
How do I prevent it from being chewy?
The key is a very hot grill or pan, cooking for only 2-3 minutes per side to medium-rare, and always slicing thinly against the grain after resting for 5-10 minutes.
Is it a healthy cut of beef?
Yes, especially when trimmed as specified. It's very high in protein, low in carbs, and provides essential nutrients like iron and B12. The fat content is moderate and includes beneficial monounsaturated fats.
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 2.68 kcal/g · 43% 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.