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Meat & poultry · Nutrition facts

Braised Beef, New Zealand, Flank, Lean & Fat

208 calories and 30.1 g of protein per 100 g. Reported fiber: 0 g.

USDA SR LegacyPublished Apr 2019

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Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised

Source category
Beef Products
Nutrition basis
Per 100 g
Source record
USDA FDC 174745
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 92% 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SR Legacy is USDA’s final historical reference release from 2018.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
177calories
in 85 g
NutrientAmountDaily value
Protein25.6 g—
Carbohydrate0 g0%
Fat8.3 g11%
Fiber0 g0%
Total sugars0 g—
Sodium24 mg1%
Saturated fat3 g15%
Potassium162 mg3%
Calcium4 mg0%
Iron2.01 mg11%
Magnesium15 mg4%
Vitamin C0 mg0%
Vitamin D0.3 µg1%
Estimated energy from macros
Protein 58%Carbs 0%Fat 42%

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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Same broad food category

This food: 29 g protein in 96.2 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.

All 108 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water60.32 g1051
Energy208 kcal1008
Energy871 kj1062
Protein30.13 g1003
Total lipid (fat)9.73 g1004
Ash0.66 g1007
Carbohydrate, by difference0 g1005
Fiber, total dietary0 g1079
Sugars, Total0 g2000
Calcium, Ca5 mg1087
Iron, Fe2.36 mg1089
Magnesium, Mg18 mg1090
Phosphorus, P139 mg1091
Potassium, K190 mg1092
Sodium, Na28 mg1093
Zinc, Zn6.73 mg1095
Copper, Cu0.065 mg1098
Manganese, Mn0.011 mg1101
Selenium, Se5.4 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.022 mg1165
Riboflavin0.085 mg1166
Niacin3.41 mg1167
Pantothenic acid0.129 mg1170
Vitamin B-60.118 mg1175
Vitamin B-121.38 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE11 µg1106
Retinol11 µg1105
Carotene, beta0 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU37 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin0 µg1123
Vitamin E (alpha-tocopherol)0.93 mg1109
Vitamin E, added0 mg1242
Vitamin D (D2 + D3), International Units11 iu1110
Vitamin D (D2 + D3)0.3 µg1114
Vitamin D3 (cholecalciferol)0.3 µg1112
Fatty acids, total saturated3.566 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00.004 g1262
SFA 12:00.006 g1263
SFA 14:00.216 g1264
SFA 16:01.949 g1265
SFA 17:00.116 g1300
SFA 18:01.258 g1266
SFA 20:00.009 g1267
SFA 22:00.004 g1273
SFA 24:00.002 g1301
Fatty acids, total monounsaturated3.293 g1292
MUFA 14:10.049 g1274
MUFA 15:10.003 g1333
MUFA 16:10.277 g1275
MUFA 16:1 c0.249 g1314
MUFA 17:10 g1323
MUFA 18:12.95 g1268
MUFA 18:1 c2.796 g1315
MUFA 20:10.01 g1277
MUFA 22:10 g1279
MUFA 22:1 c0 g1317
MUFA 24:1 c0.004 g1312
Fatty acids, total polyunsaturated0.324 g1293
PUFA 18:20.145 g1269
PUFA 18:2 n-6 c,c0.107 g1316
PUFA 18:2 CLAs0.037 g1311
PUFA 18:30.072 g1270
PUFA 18:3 n-3 c,c,c (ALA)0.069 g1404
PUFA 18:3 n-6 c,c,c0.003 g1321
PUFA 18:40 g1276
PUFA 20:2 n-6 c,c0.002 g1313
PUFA 20:30.014 g1325
PUFA 20:3 n-30.002 g1405
PUFA 20:4 n-60.012 g1406
PUFA 20:40.034 g1271
PUFA 2:4 n-60.034 g1408
PUFA 20:5 n-3 (EPA)0.017 g1278
PUFA 22:5 n-3 (DPA)0.026 g1280
PUFA 22:6 n-3 (DHA)0.003 g1272
Fatty acids, total trans0.183 g1257
Fatty acids, total trans-monoenoic0.182 g1329
TFA 16:1 t0.027 g1303
TFA 18:1 t0.155 g1304
TFA 18:2 t,t0.001 g1310
Fatty acids, total trans-polyenoic0.001 g1331
Cholesterol78 mg1253
Tryptophan0.316 g1210
Threonine1.091 g1211
Isoleucine1.252 g1212
Leucine2.273 g1213
Lysine2.385 g1214
Methionine0.991 g1215
Phenylalanine1.171 g1217
Tyrosine1.014 g1218
Valine1.33 g1219
Arginine1.982 g1220
Histidine1.085 g1221
Alanine1.568 g1222
Glutamic acid4.201 g1224
Glycine1.641 g1225
Proline0.967 g1226
Serine1.059 g1227
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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Explore more records in the same food group. Preparation and ingredients can change the numbers.

Cooked Beef, New Zealand, Eye Round, Lean OnlyUSDA SR Legacy · Apr 2019Raw Beef, New Zealand, Eye Round, Lean OnlyUSDA SR Legacy · Apr 2019Raw Beef, New Zealand, Flank, Lean & FatUSDA SR Legacy · Apr 2019Braised Beef, New Zealand, Flank, Lean OnlyUSDA SR Legacy · Apr 2019