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Meat & poultry · Nutrition facts

Raw Beef, Flank, Steak, Lean & Fat, Choice

165 calories and 21.2 g of protein per 100 g. Reported fiber: 0 g.

USDA SR LegacyPublished Apr 2019

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Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw

Source category
Beef Products
Nutrition basis
Per 100 g
Source record
USDA FDC 169433
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 55% of 3,770 other complete meat & poultry profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
47calories
in 28.4 g
NutrientAmountDaily value
Protein6 g—
Carbohydrate0 g0%
Fat2.4 g3%
Fiber0 g0%
Total sugars0 g—
Sodium15 mg1%
Saturated fat1 g5%
Potassium94 mg2%
Calcium8 mg1%
Iron0.44 mg2%
Magnesium6 mg1%
Vitamin C0 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 53%Carbs 0%Fat 47%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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What else fits your plate?

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Same broad food category

This food: 25.7 g protein in 121.2 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

NutrientDisplayed valueReported minimumReported maximumData points
Fluoride, FPer 100 g22.4 ug3.8 ug71.9 ug57

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 97 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water69.46 g1051
Energy165 kcal1008
Energy692 kj1062
Protein21.22 g1003
Total lipid (fat)8.29 g1004
Ash1.02 g1007
Carbohydrate, by difference0 g1005
Fiber, total dietary0 g1079
Sugars, Total0 g2000
Calcium, Ca27 mg1087
Iron, Fe1.55 mg1089
Magnesium, Mg22 mg1090
Phosphorus, P193 mg1091
Potassium, K330 mg1092
Sodium, Na54 mg1093
Zinc, Zn3.81 mg1095
Copper, Cu0.071 mg1098
Manganese, Mn0.013 mg1101
Selenium, Se23.3 µg1103
Fluoride, F22.4 µg1099
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.056 mg1165
Riboflavin0.09 mg1166
Niacin6.842 mg1167
Pantothenic acid0.619 mg1170
Vitamin B-60.571 mg1175
Folate, total12 µg1177
Folic acid0 µg1186
Folate, food12 µg1187
Folate, DFE12 µg1190
Choline, total88.6 mg1180
Betaine13 mg1198
Vitamin B-121.18 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE0 µg1106
Retinol0 µg1105
Carotene, beta0 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU0 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin0 µg1123
Vitamin E (alpha-tocopherol)0.33 mg1109
Vitamin E, added0 mg1242
Tocopherol, beta0 mg1125
Tocopherol, gamma0 mg1126
Tocopherol, delta0 mg1127
Vitamin D (D2 + D3), International Units4 iu1110
Vitamin D (D2 + D3)0.1 µg1114
Vitamin D3 (cholecalciferol)0.1 µg1112
Vitamin K (phylloquinone)1.3 µg1185
Vitamin K (Dihydrophylloquinone)0 µg1184
Fatty acids, total saturated3.443 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00.016 g1262
SFA 12:00.016 g1263
SFA 14:00.25 g1264
SFA 16:02.17 g1265
SFA 18:00.991 g1266
Fatty acids, total monounsaturated3.38 g1292
MUFA 16:10.343 g1275
MUFA 18:13.029 g1268
MUFA 20:10.008 g1277
MUFA 22:10 g1279
Fatty acids, total polyunsaturated0.335 g1293
PUFA 18:20.195 g1269
PUFA 18:30.094 g1270
PUFA 18:40 g1276
PUFA 20:40.031 g1271
PUFA 20:5 n-3 (EPA)0.002 g1278
PUFA 22:5 n-3 (DPA)0.012 g1280
PUFA 22:6 n-3 (DHA)0.001 g1272
Cholesterol68 mg1253
Tryptophan0.139 g1210
Threonine0.847 g1211
Isoleucine0.965 g1212
Leucine1.688 g1213
Lysine1.793 g1214
Methionine0.552 g1215
Cystine0.274 g1216
Phenylalanine0.838 g1217
Tyrosine0.676 g1218
Valine1.052 g1219
Arginine1.372 g1220
Histidine0.677 g1221
Alanine1.29 g1222
Aspartic acid1.932 g1223
Glutamic acid3.185 g1224
Glycine1.292 g1225
Proline1.011 g1226
Serine0.836 g1227
Hydroxyproline0.223 g1228
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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