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Food Nutrients
All Food Categories | Beef Products


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

Format this information for printing

Nutrient Value per 100 grams
of edible portion
1.000 oz 28.35 g1.000 steak 202.00 g4.000 oz 113.00 g
Energy165.00 kcal46.778 kcal333.300 kcal186.450 kcal
Protein21.22 g6.016 g42.864 g23.979 g
Fiber, total dietary0.00 g0.000 g0.000 g0.000 g
Total lipid (fat)8.29 g2.350 g16.746 g9.368 g
Energy692.00 kJ196.182 kJ1397.840 kJ781.960 kJ
Caffeine0.00 mg0.000 mg0.000 mg0.000 mg
Water69.46 g19.692 g140.309 g78.490 g
Ash1.02 g0.289 g2.060 g1.153 g
Theobromine0.00 mg0.000 mg0.000 mg0.000 mg
Alcohol, ethyl0.00 g0.000 g0.000 g0.000 g
Carbohydrate, by difference0.00 g0.000 g0.000 g0.000 g
Sugars, total0.00 g0.000 g0.000 g0.000 g
Fluoride, F22.40 g6.350 g45.248 g25.312 g
Sodium, Na54.00 mg15.309 mg109.080 mg61.020 mg
Magnesium, Mg22.00 mg6.237 mg44.440 mg24.860 mg
Copper, Cu0.07 mg0.020 mg0.143 mg0.080 mg
Potassium, K330.00 mg93.555 mg666.600 mg372.900 mg
Zinc, Zn3.81 mg1.080 mg7.696 mg4.305 mg
Manganese, Mn0.01 mg0.004 mg0.026 mg0.015 mg
Iron, Fe1.55 mg0.439 mg3.131 mg1.752 mg
Phosphorus, P193.00 mg54.715 mg389.860 mg218.090 mg
Calcium, Ca27.00 mg7.655 mg54.540 mg30.510 mg
Selenium, Se23.30 g6.606 g47.066 g26.329 g
Tocopherol, delta0.00 mg0.000 mg0.000 mg0.000 mg
Lycopene0.00 g0.000 g0.000 g0.000 g
Carotene, beta0.00 g0.000 g0.000 g0.000 g
Vitamin C, total ascorbic acid0.00 mg0.000 mg0.000 mg0.000 mg
Vitamin A, RAE0.00 g0.000 g0.000 g0.000 g
Vitamin B-121.18 g0.335 g2.384 g1.333 g
Vitamin E (alpha-tocopherol)0.33 mg0.094 mg0.667 mg0.373 mg
Retinol0.00 g0.000 g0.000 g0.000 g
Thiamin0.06 mg0.016 mg0.113 mg0.063 mg
Vitamin D3 (cholecalciferol)0.10 g0.028 g0.202 g0.113 g
Vitamin D4.00 IU1.134 IU8.080 IU4.520 IU
Pantothenic acid0.62 mg0.175 mg1.250 mg0.699 mg
Cryptoxanthin, beta0.00 g0.000 g0.000 g0.000 g
Vitamin B-60.57 mg0.162 mg1.153 mg0.645 mg
Tocopherol, gamma0.00 mg0.000 mg0.000 mg0.000 mg
Tocopherol, beta0.00 mg0.000 mg0.000 mg0.000 mg
Niacin6.84 mg1.940 mg13.821 mg7.731 mg
Folate, total12.00 g3.402 g24.240 g13.560 g
Riboflavin0.09 mg0.026 mg0.182 mg0.102 mg
Carotene, alpha0.00 g0.000 g0.000 g0.000 g
Lutein + zeaxanthin0.00 g0.000 g0.000 g0.000 g
Vitamin D (D2 + D3)0.10 g0.028 g0.202 g0.113 g
Vitamin A, IU0.00 IU0.000 IU0.000 IU0.000 IU
8:00.00 g0.000 g0.000 g0.000 g
12:00.02 g0.005 g0.032 g0.018 g
Fatty acids, total saturated3.44 g0.976 g6.955 g3.891 g
16:02.17 g0.615 g4.383 g2.452 g
14:00.25 g0.071 g0.505 g0.282 g
10:00.02 g0.005 g0.032 g0.018 g
18:00.99 g0.281 g2.002 g1.120 g
4:00.00 g0.000 g0.000 g0.000 g
6:00.00 g0.000 g0.000 g0.000 g
Fatty acids, total monounsaturated3.38 g0.958 g6.828 g3.819 g
16:1 undifferentiated0.34 g0.097 g0.693 g0.388 g
18:1 undifferentiated3.03 g0.859 g6.119 g3.423 g
20:10.01 g0.002 g0.016 g0.009 g
22:1 undifferentiated0.00 g0.000 g0.000 g0.000 g
Fatty acids, total polyunsaturated0.34 g0.095 g0.677 g0.379 g
18:40.00 g0.000 g0.000 g0.000 g
18:3 undifferentiated0.09 g0.027 g0.190 g0.106 g
18:2 undifferentiated0.20 g0.055 g0.394 g0.220 g
20:4 undifferentiated0.03 g0.009 g0.063 g0.035 g
20:5 n-3 (EPA)0.00 g0.001 g0.004 g0.002 g
22:5 n-3 (DPA)0.01 g0.003 g0.024 g0.014 g
22:6 n-3 (DHA)0.00 g0.000 g0.002 g0.001 g
Cholesterol68.00 mg19.278 mg137.360 mg76.840 mg
Amino Acids
Histidine0.68 g0.192 g1.368 g0.765 g
Proline1.01 g0.287 g2.042 g1.142 g
Leucine1.69 g0.479 g3.410 g1.907 g
Arginine1.37 g0.389 g2.771 g1.550 g
Glutamic acid3.19 g0.903 g6.434 g3.599 g
Glycine1.29 g0.366 g2.610 g1.460 g
Threonine0.85 g0.240 g1.711 g0.957 g
Tyrosine0.68 g0.192 g1.366 g0.764 g
Lysine1.79 g0.508 g3.622 g2.026 g
Aspartic acid1.93 g0.548 g3.903 g2.183 g
Phenylalanine0.84 g0.238 g1.693 g0.947 g
Alanine1.29 g0.366 g2.606 g1.458 g
Valine1.05 g0.298 g2.125 g1.189 g
Cystine0.27 g0.078 g0.553 g0.310 g
Isoleucine0.96 g0.274 g1.949 g1.090 g
Methionine0.55 g0.156 g1.115 g0.624 g
Tryptophan0.14 g0.039 g0.281 g0.157 g
Serine0.84 g0.237 g1.689 g0.945 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.
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