Food · Beef Products
Beef flank nutrition facts
A typical portion of beef flank (3 oz; 85 g, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised) has 200 calories and 24g of protein (USDA FoodData Central). USDA lists 20 descriptions of it: per 100 g they range from 137 calories (steak, separable lean only, trimmed to 0" fat, select, raw) to 263 (steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised).
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 for Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 28g
- more than 92% of 8,218 USDA reference foods
- Calories per 100 g
- 237
- more than 62% of reference foods
- Sodium per 100 g
- 72mg
- more than 50% of reference foods
3 oz weighs 85 g in USDA's record for Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised (FDC 168610).
Where the calories come from: 0% carbohydrate, 51% fat and 49% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B122.9 µg in 3 oz (85 g), 121% of the Daily Value
- Selenium26 µg in 3 oz (85 g), 48% of the Daily Value
- Zinc5.1 mg in 3 oz (85 g), 47% of the Daily Value
- Niacin3.9 mg in 3 oz (85 g), 24% of the Daily Value
- Phosphorus227 mg in 3 oz (85 g), 18% of the Daily Value
- Vitamin B60.3 mg in 3 oz (85 g), 18% of the Daily Value
- Choline91 mg in 3 oz (85 g), 16% of the Daily Value
- Riboflavin0.2 mg in 3 oz (85 g), 12% of the Daily Value
- Copper0.1 mg in 3 oz (85 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 168610), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of beef flank USDA describes
Steak, separable lean and fat… has the most calories per 100 g (263); the fewest: Select (FDC 174777) (137)
Every nutrient in this record (90)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 23.8 g | 28.0 g | 48% |
| Total lipid (fat) | 11.1 g | 13.0 g | 14% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.82 g | 2.14 g | |
| Energy | 201 kcal | 237 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 48.7 g | 57.3 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 60.4 mg | 71.0 mg | 20% |
| Fatty acids, total saturated | 4.71 g | 5.54 g | 24% |
| Fatty acids, total monounsaturated | 4.62 g | 5.44 g | |
| Fatty acids, total polyunsaturated | 0.33 g | 0.39 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 5.10 mg | 6.00 mg | 0% |
| Iron, Fe | 2.95 mg | 3.47 mg | 16% |
| Magnesium, Mg | 20.4 mg | 24.0 mg | 5% |
| Phosphorus, P | 227 mg | 267 mg | 18% |
| Potassium, K | 298 mg | 351 mg | 6% |
| Sodium, Na | 61.2 mg | 72.0 mg | 3% |
| Zinc, Zn | 5.14 mg | 6.05 mg | 47% |
| Copper, Cu | 0.11 mg | 0.12 mg | 12% |
| Manganese, Mn | 0.016 mg | 0.019 mg | 1% |
| Selenium, Se | 26.2 µg | 30.8 µg | 48% |
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) | 0.12 mg | 0.14 mg | 1% |
| Vitamin D3 (cholecalciferol) | 0.17 µg | 0.20 µg | |
| Vitamin D (D2 + D3) | 0.17 µg | 0.20 µg | 1% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.12 mg | 0.14 mg | 10% |
| Riboflavin | 0.16 mg | 0.19 mg | 12% |
| Niacin | 3.91 mg | 4.60 mg | 24% |
| Pantothenic acid | 0.32 mg | 0.38 mg | |
| Vitamin B-6 | 0.31 mg | 0.36 mg | 18% |
| Folate, total | 7.65 µg | 9.00 µg | |
| Vitamin B-12 | 2.90 µg | 3.41 µg | 121% |
| Choline, total | 90.7 mg | 107 mg | 16% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 1.36 µg | 1.60 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 7.65 µg | 9.00 µg | |
| Folate, DFE | 7.65 µg | 9.00 µg | 2% |
| Betaine | 11.9 mg | 14.0 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 | 0.18 g | |
| Threonine | 0.95 g | 1.12 g | |
| Isoleucine | 1.08 g | 1.27 g | |
| Leucine | 1.89 g | 2.23 g | |
| Lysine | 2.01 g | 2.37 g | |
| Methionine | 0.62 g | 0.73 g | |
| Cystine | 0.31 g | 0.36 g | |
| Phenylalanine | 0.94 g | 1.11 g | |
| Tyrosine | 0.76 g | 0.89 g | |
| Valine | 1.18 g | 1.39 g | |
| Arginine | 1.54 g | 1.81 g | |
| Histidine | 0.76 g | 0.89 g | |
| Alanine | 1.45 g | 1.70 g | |
| Aspartic acid | 2.17 g | 2.55 g | |
| Glutamic acid | 3.58 g | 4.21 g | |
| Glycine | 1.45 g | 1.71 g | |
| Proline | 1.14 g | 1.34 g | |
| Serine | 0.94 g | 1.10 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 | 0.0085 g | 0.010 g | |
| SFA 12:0 | 0.0085 g | 0.010 g | |
| SFA 14:0 | 0.36 g | 0.42 g | |
| SFA 16:0 | 2.72 g | 3.20 g | |
| SFA 18:0 | 1.45 g | 1.71 g | |
| MUFA 18:1 | 4.12 g | 4.85 g | |
| PUFA 18:2 | 0.24 g | 0.28 g | |
| PUFA 18:3 | 0.076 g | 0.090 g | |
| PUFA 20:4 | 0.017 g | 0.020 g | |
| PUFA 22:6 n-3 (DHA) | 0.00085 g | 0.0010 g | |
| MUFA 16:1 | 0.41 g | 0.48 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0085 g | 0.010 g | |
| PUFA 20:5 n-3 (EPA) | 0.0026 g | 0.0030 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.013 g | 0.015 g |
Source: USDA FoodData Central, FDC 168610: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in beef flank?
200 in 3 oz (85 g) of steak, separable lean only, trimmed to 0" fat, choice, cooked, braised; 137 to 263 per 100 g across USDA's descriptions.
How much protein is in beef flank?
24g in 3 oz; 28 g per 100 g.
How much sodium is in beef flank?
60mg in 3 oz; 72 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov