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Meat

Beef (Flank, Raw) Nutrition Facts

Beef (Flank) is a meat food whose cut, visible fat, and raw or cooked state strongly affect its composition. It provides protein, monounsaturated fat, potassium, and iron.

Calories164

Protein20.1 g

Carbs0 g

Fat9.4 g

ProteinCarbsFat

Nutrition for 100 g

Calories164 kcal

Protein20.1 g

Total Fat9.4 g

Carbohydrates0 g

Fiber0 g

Sodium51 mg

Total SugarsNot reported

Source: USDA FoodData Central, record 2646175

Nutrients

Full nutrient profile

Proximates

Water69.78 g

Nitrogen3.221 g

Protein20.13125 g

Total lipid (fat)9.399 g

Ash0.9938 g

Carbohydrates

Carbohydrate, by difference0 g

Minerals

Calcium, Ca3.836 mg

Iron, Fe1.834 mg

Magnesium, Mg18.86 mg

Phosphorus, P167.3 mg

Potassium, K331.8 mg

Sodium, Na51.3 mg

Zinc, Zn5.563 mg

Copper, Cu0.04471 mg

Manganese, Mn0.001688 mg

Lipids

Fatty acids, total saturated3.551 g

Fatty acids, total monounsaturated3.589 g

Fatty acids, total polyunsaturated0.3143 g

Fatty acids, total trans0.3886 g

Cholesterol57.7 mg

Interesting fact

The Iron Your Body Takes Up

The iron in beef is heme iron, and NIH notes that heme iron has higher bioavailability than nonheme iron and is less affected by the rest of the meal. Overall iron absorption runs about 14 to 18 percent from mixed diets containing meat, against 5 to 12 percent from vegetarian ones.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Beef (Flank, Raw)

How to choose

Buy cold, well-sealed packages with no tears; pick them up last and keep them apart from ready-to-eat foods.

Storage

Refrigerate at 40°F (4°C) or below and use within 3–5 days, or freeze.

100 g

P 27.7gC 0gF 6.4g

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