USDA reference food · Beef Products
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw
4 oz of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw (113 g) has 160 calories, 24g of protein, 7g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 169564). It is one of 20 USDA descriptions of beef flank.
FoodData Central 169564, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 21.2g
- more than 76% of 8,218 USDA reference foods
- Calories per 100 g
- 145
- more than 41% of reference foods
- Fiber per 100 g
- 0g
- more than 0% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 169564); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Selenium28 µg in 4 oz (113 g), 50% of the Daily Value
- Vitamin B121.1 µg in 4 oz (113 g), 48% of the Daily Value
- Niacin6.4 mg in 4 oz (113 g), 40% of the Daily Value
- Vitamin B60.7 mg in 4 oz (113 g), 39% of the Daily Value
- Zinc4.1 mg in 4 oz (113 g), 37% of the Daily Value
- Choline100 mg in 4 oz (113 g), 18% of the Daily Value
- Phosphorus223 mg in 4 oz (113 g), 18% of the Daily Value
Source: USDA FoodData Central (FDC 169564), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 0% carbohydrate, 39% fat and 61% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 145 | 41% |
| Protein | 21.2 g | 76% |
| Total fat | 6.06 g | 55% |
| Carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Total sugars | 0 g | 0% |
| Sodium | 54.0 mg | 36% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (90)
The portion is 4 oz (113 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 24.0 g | 21.2 g | 48% |
| Total lipid (fat) | 6.85 g | 6.06 g | 9% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.11 g | 0.98 g | |
| Energy | 164 kcal | 145 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 81.3 g | 72.0 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 70.1 mg | 62.0 mg | 23% |
| Fatty acids, total saturated | 2.84 g | 2.51 g | 14% |
| Fatty acids, total monounsaturated | 2.79 g | 2.47 g | |
| Fatty acids, total polyunsaturated | 0.26 g | 0.23 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 27.1 mg | 24.0 mg | 2% |
| Iron, Fe | 1.74 mg | 1.54 mg | 10% |
| Magnesium, Mg | 24.9 mg | 22.0 mg | 6% |
| Phosphorus, P | 223 mg | 197 mg | 18% |
| Potassium, K | 368 mg | 326 mg | 8% |
| Sodium, Na | 61.0 mg | 54.0 mg | 3% |
| Zinc, Zn | 4.07 mg | 3.60 mg | 37% |
| Copper, Cu | 0.084 mg | 0.074 mg | 9% |
| Manganese, Mn | 0.011 mg | 0.010 mg | 0% |
| Selenium, Se | 27.7 µg | 24.5 µg | 50% |
Vitamins (27)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.34 mg | 0.30 mg | 2% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0 mg | 0 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.086 mg | 0.076 mg | 7% |
| Riboflavin | 0.13 mg | 0.12 mg | 10% |
| Niacin | 6.41 mg | 5.67 mg | 40% |
| Pantothenic acid | 0.68 mg | 0.60 mg | |
| Vitamin B-6 | 0.66 mg | 0.59 mg | 39% |
| Folate, total | 12.4 µg | 11.0 µg | |
| Vitamin B-12 | 1.14 µg | 1.01 µg | 48% |
| Choline, total | 100 mg | 88.6 mg | 18% |
| Vitamin K (phylloquinone) | 1.36 µg | 1.20 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 12.4 µg | 11.0 µg | |
| Folate, DFE | 12.4 µg | 11.0 µg | 3% |
| Betaine | 14.7 mg | 13.0 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.16 g | 0.14 g | |
| Threonine | 0.96 g | 0.85 g | |
| Isoleucine | 1.09 g | 0.96 g | |
| Leucine | 1.91 g | 1.69 g | |
| Lysine | 2.03 g | 1.79 g | |
| Methionine | 0.62 g | 0.55 g | |
| Cystine | 0.31 g | 0.27 g | |
| Phenylalanine | 0.95 g | 0.84 g | |
| Tyrosine | 0.76 g | 0.68 g | |
| Valine | 1.19 g | 1.05 g | |
| Arginine | 1.55 g | 1.37 g | |
| Histidine | 0.77 g | 0.68 g | |
| Alanine | 1.46 g | 1.29 g | |
| Aspartic acid | 2.18 g | 1.93 g | |
| Glutamic acid | 3.60 g | 3.19 g | |
| Glycine | 1.46 g | 1.29 g | |
| Proline | 1.14 g | 1.01 g | |
| Serine | 0.94 g | 0.84 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.012 g | 0.011 g | |
| SFA 12:0 | 0.012 g | 0.011 g | |
| SFA 14:0 | 0.21 g | 0.18 g | |
| SFA 16:0 | 1.79 g | 1.58 g | |
| SFA 18:0 | 0.82 g | 0.72 g | |
| MUFA 18:1 | 2.50 g | 2.21 g | |
| PUFA 18:2 | 0.16 g | 0.14 g | |
| PUFA 18:3 | 0.077 g | 0.068 g | |
| PUFA 20:4 | 0.026 g | 0.023 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.28 g | 0.25 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0068 g | 0.0060 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169564: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat beef flank
USDA lists 20 preparations of beef flank. The beef flank page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in beef productscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov