USDA Standard Reference · Beef Products
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled
According to USDA FoodData Central (FDC ID 174775, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 178
- Caloriesmoderate density
- 28.0g
- Proteinhigh · 56% DV
- 6.5g
- Fatmoderate · 8% DV
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled contains 178 calories per 100g according to USDA FoodData Central. It has 28.0g of protein, 6.5g of fat, and 0g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 92% of USDA whole foods
The verdict
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled is a protein standout, richer in protein than 92% of USDA whole foods.
- 28.0g
- protein per 100g
- Top 8%
- protein vs USDA whole foods
- 178
- calories per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled contains 178 calories per 100g, according to the USDA FoodData Central database. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled is catalogued there as FDC ID 174775, a usda standard reference entry, in the "Beef Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled reads as high protein, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Beef Products group for context.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
178 kcal = 9% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled compares to Beef Products
Per 100 g, against the average across all beef products foods in USDA FoodData Central.
73% Higher in protein than 73% of beef products on record.
Category averages computed live across the USDA Beef Products group. Compare against a specific food →
Where Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled ranks on protein
Its 28.0g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled vs every USDA reference food
USDA reference (whole) foods with a protein value
28 Top 8% higher than 92% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled sits among Beef Products
Plotted by protein and calorie percentile among the 966 Beef Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled: 73rd protein percentile, 38th calorie percentile among Beef Products foods
Read the chart as text
- Beef, retail cuts, separable fat, raw: Protein percentile 1, Calorie percentile 99
- Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, raw: Protein percentile 39, Calorie percentile 17
- Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, raw: Protein percentile 4, Calorie percentile 97
- Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled: Protein percentile 61, Calorie percentile 81
- Beef, variety meats and by-products, heart, cooked, simmered: Protein percentile 78, Calorie percentile 29
- Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised: Protein percentile 80, Calorie percentile 88
- Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted: Protein percentile 67, Calorie percentile 69
- Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised: Protein percentile 79, Calorie percentile 67
- Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted: Protein percentile 65, Calorie percentile 49
- Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted: Protein percentile 67, Calorie percentile 42
- Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised: Protein percentile 95, Calorie percentile 68
- Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled: Protein percentile 60, Calorie percentile 61
- Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw: Protein percentile 5, Calorie percentile 93
- Beef, chuck, clod roast, separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted: Protein percentile 60, Calorie percentile 34
- Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw: Protein percentile 41, Calorie percentile 14
- Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted: Protein percentile 49, Calorie percentile 90
- Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled: Protein percentile 76, Calorie percentile 64
- Beef, New Zealand, imported, hind shin, separable lean and fat, raw: Protein percentile 21, Calorie percentile 19
- Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, raw: Protein percentile 24, Calorie percentile 12
- Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw: Protein percentile 9, Calorie percentile 75
- Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw: Protein percentile 46, Calorie percentile 2
- Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled: Protein percentile 54, Calorie percentile 86
- Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled: Protein percentile 60, Calorie percentile 73
- Beef, New Zealand, imported, eye round, separable lean and fat, raw: Protein percentile 16, Calorie percentile 8
- Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled: Protein percentile 73, Calorie percentile 38
Read the chart
Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled ranks at the 73rd percentile for protein and the 38th percentile for calories among Beef Products foods (n=966). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.
- Beef, retail cuts, separable fat, raw: 1st protein percentile, 99th calorie percentile
- Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, raw: 39th protein percentile, 17th calorie percentile
- Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, raw: 4th protein percentile, 97th calorie percentile
- Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled: 61st protein percentile, 81st calorie percentile
- Beef, variety meats and by-products, heart, cooked, simmered: 78th protein percentile, 29th calorie percentile
- Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised: 80th protein percentile, 88th calorie percentile
- Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted: 67th protein percentile, 69th calorie percentile
- Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised: 79th protein percentile, 67th calorie percentile
- Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted: 65th protein percentile, 49th calorie percentile
- Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted: 67th protein percentile, 42nd calorie percentile
- Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised: 95th protein percentile, 68th calorie percentile
- Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled: 60th protein percentile, 61st calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 0.00 G | 0% |
| Energy | 178 KCAL | |
| Fiber, total dietary | 0.00 G | 0% |
| Protein | 28.0 G | 56% |
| Total Sugars | 0.00 G | |
| Total lipid (fat) | 6.5 G | 8% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 1.1 G | |
| Caffeine | 0 MG | |
| Energy | 744.0 kJ | |
| Theobromine | 0 MG | |
| Water | 65.5 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Betaine | 14 MG | |
| Choline, total | 107 MG | |
| Folate, DFE | 9.0 UG | |
| Folate, food | 9.0 UG | |
| Folate, total | 9.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 8 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 1.3 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 1.3 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 20 MG | 2% |
| Iron, Fe | 2 MG | 10% |
| Potassium, K | 365 MG | 8% |
| Sodium, Na | 59 MG | 3% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 0.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 24 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 226 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 34.7 UG | |
| Vitamin A, IU | 0 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 0 MG | |
| Zinc, Zn | 5 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 76 MG | 25% |
| Fatty acids, total saturated | 2.7 G | 13% |
| Fatty acids, total monounsaturated | 2.6 G | |
| Fatty acids, total polyunsaturated | 0.26 G | |
| MUFA 16:1 | 0.22 G | |
| MUFA 18:1 | 2.3 G | |
| MUFA 20:1 | 0.01 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 0.16 G | |
| PUFA 18:3 | 0.06 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.03 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.01 G | |
| SFA 12:0 | 0.01 G | |
| SFA 14:0 | 0.19 G | |
| SFA 16:0 | 1.7 G | |
| SFA 18:0 | 0.76 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 1.7 G | |
| Arginine | 1.8 G | |
| Aspartic acid | 2.5 G | |
| Cystine | 0.36 G | |
| Glutamic acid | 4.2 G | |
| Glycine | 1.7 G | |
| Histidine | 0.89 G | |
| Hydroxyproline | 0.29 G | |
| Isoleucine | 1.3 G | |
| Leucine | 2.2 G | |
| Lysine | 2.4 G | |
| Methionine | 0.73 G | |
| Phenylalanine | 1.1 G | |
| Proline | 1.3 G | |
| Serine | 1.1 G | |
| Threonine | 1.1 G | |
| Tryptophan | 0.18 G | |
| Tyrosine | 0.89 G | |
| Valine | 1.4 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 0.0 UG | |
| Tocopherol, beta | 0 MG | |
| Tocopherol, delta | 0 MG | |
| Tocopherol, gamma | 0 MG |
Key takeaways
- Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled delivers 28.0g of protein per 100g, more than 92% of USDA whole foods. See the protein ranking
- It carries 178 calories per 100g - below the beef products average of 211. Compare beef products
- Based on its per-100g profile, it fits high protein, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, select, raw
Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, raw
Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted
Beef, New Zealand, imported, knuckle, cooked, fast fried
Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled
Similar Protein Content
Other foods in Beef Products closest to 28.0g protein per 100g, useful for protein-matched substitutions.
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled
Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled
Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Frequently Asked Questions
How many calories are in Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled? ▼
How much sodium is in Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled? ▼
Is Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled good for a diet? ▼
How does Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled compare to other foods? ▼
What food group does Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled belong to? ▼
More in This Category
Other foods in Beef Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 174775) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.