Flank steak, broiled: calories and nutrition facts
Values per 100 g (3.5 oz) of edible portion, according to the USDA.
Summary per 100 g
| Nutrient | Per 100 g (3.5 oz) | Per 3 oz (85 g) | % DV* |
|---|---|---|---|
| Calories | 192 cal | 163 cal | 8% |
| Total Fat | 8.2 g | 7.0 g | 9% |
| Saturated Fat | 3.4 g | 2.9 g | 14% |
| Trans Fat | no data | ||
| Cholesterol | 79 mg | 67 mg | 22% |
| Sodium | 56 mg | 48 mg | 2% |
| Total Carbohydrate | 0.0 g | 0.0 g | 0% |
| Dietary Fiber | 0.0 g | 0.0 g | 0% |
| Total Sugars | 0.0 g | 0.0 g | |
| Protein | 27.7 g | 23.5 g | 47% |
| Vitamin D | no data | ||
| Calcium | 20 mg | 17 mg | 1% |
| Iron | 1.7 mg | 1.5 mg | 8% |
| Potassium | 339 mg | 288 mg | 6% |
Full nutrition table
| Nutrient | Per 100 g (3.5 oz) | Per 3 oz (85 g) | % DV* |
|---|---|---|---|
| Calories | 192 cal | 163 cal | 8% |
| Energy (kJ) | 805 kJ | 684 kJ | |
| Water | 64.2 % | 54.5 % |
| Nutrient | Per 100 g (3.5 oz) | Per 3 oz (85 g) | % DV* |
|---|---|---|---|
| Total Fat | 8.2 g | 7.0 g | 9% |
| Total Carbohydrate | 0.0 g | 0.0 g | 0% |
| Dietary Fiber | 0.0 g | 0.0 g | 0% |
| Total Sugars | 0.0 g | 0.0 g | |
| Protein | 27.7 g | 23.5 g | 47% |
| Nutrient | Per 100 g (3.5 oz) | Per 3 oz (85 g) | % DV* |
|---|---|---|---|
| Saturated Fat | 3.4 g | 2.9 g | 14% |
| Trans Fat | no data | ||
| Cholesterol | 79 mg | 67 mg | 22% |
| Monounsaturated Fat | 3.3 g | 2.8 g | |
| Polyunsaturated Fat | 0.3 g | 0.3 g | |
| Butyric acid (4:0) | 0.00 g | 0.00 g | |
| Caproic acid (6:0) | 0.00 g | 0.00 g | |
| Caprylic acid (8:0) | 0.00 g | 0.00 g | |
| Capric acid (10:0) | 0.01 g | 0.01 g | |
| Lauric acid (12:0) | 0.01 g | 0.01 g | |
| Myristic acid (14:0) | 0.24 g | 0.21 g | |
| Palmitic acid (16:0) | 2.17 g | 1.85 g | |
| Stearic acid (18:0) | 0.95 g | 0.81 g | |
| Palmitoleic acid (16:1) | 0.30 g | 0.26 g | |
| Oleic acid (18:1) | 3.00 g | 2.55 g | |
| Gadoleic acid (20:1) | 0.01 g | 0.01 g | |
| Erucic acid (22:1) | 0.00 g | 0.00 g | |
| Linoleic acid (18:2) | 0.20 g | 0.17 g | |
| Linolenic acid (18:3) | 0.09 g | 0.08 g | |
| Stearidonic acid (18:4) | 0.00 g | 0.00 g | |
| Arachidonic acid (20:4) | 0.03 g | 0.03 g | |
| EPA (20:5 n-3) | 0.00 g | 0.00 g | |
| DPA (22:5 n-3) | 0.00 g | 0.00 g | |
| DHA (22:6 n-3) | 0.00 g | 0.00 g | |
| Nutrient | Per 100 g (3.5 oz) | Per 3 oz (85 g) | % DV* |
|---|---|---|---|
| Sodium | 56 mg | 48 mg | 2% |
| Calcium | 20 mg | 17 mg | 1% |
| Iron | 1.7 mg | 1.5 mg | 8% |
| Potassium | 339 mg | 288 mg | 6% |
| Magnesium | 23 mg | 20 mg | 5% |
| Phosphorus | 210 mg | 179 mg | 14% |
| Zinc | 4.9 mg | 4.2 mg | 38% |
| Copper | 0.08 mg | 0.07 mg | 8% |
| Manganese | 0.01 mg | 0.01 mg | 0% |
| Selenium | 29.4 µg | 25.0 µg | 45% |
| Nutrient | Per 100 g (3.5 oz) | Per 3 oz (85 g) | % DV* |
|---|---|---|---|
| Vitamin D | no data | ||
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Retinol | 0 µg | 0 µg | |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Vitamin E (alpha-tocopherol) | 0.38 mg | 0.32 mg | 2% |
| Vitamin K (phylloquinone) | 1.4 µg | 1.2 µg | 1% |
| Thiamin (vitamin B1) | 0.08 mg | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.13 mg | 0.11 mg | 9% |
| Niacin (vitamin B3) | 7.4 mg | 6.3 mg | 39% |
| Pantothenic acid (vitamin B5) | 0.55 mg | 0.46 mg | 9% |
| Vitamin B6 | 0.58 mg | 0.49 mg | 29% |
| Folate (DFE) | 9 µg | 8 µg | 2% |
| Vitamin B12 | 1.63 µg | 1.39 µg | 58% |
| Choline | 105 mg | 90 mg | 16% |
| Nutrient | Per 100 g (3.5 oz) | Per 3 oz (85 g) | % DV* |
|---|---|---|---|
| Ash | 1.09 g | 0.93 g | |
| Alcohol (ethyl) | 0.0 g | 0.0 g | |
| Caffeine | 0 mg | 0 mg |
*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.
The USDA data has no value for this nutrient in Flank steak, broiled.
Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.
Averages from analyzed samples and published sources. The food in front of you may vary.
Raw or cooked?
100 g of Beef flank, steak, choice, raw and 100 g of Flank steak, broiled don't have the same calories, because cooking changes the amount of water. Pick the line that matches the state you weighed the food in.
Beef flank, steak, choice, raw: 165 cal. Flank steak, broiled: 192 cal. Values per 100 g.
(broiled or grilled) Meat, fish and eggs lose water when cooked (and some fat melts away), so 100 g cooked has more calories and protein than 100 g raw. 100 g raw gives about 80 g cooked. Per 100 g: 165 kcal raw and 192 kcal broiled or grilled. (braised or stewed) Meat, fish and eggs lose water when cooked (and some fat melts away), so 100 g cooked has more calories and protein than 100 g raw. There is no reliable yield factor in the USDA data for this case. Per 100 g: 165 kcal raw and 263 kcal braised or stewed.
Questions about Flank steak, broiled
How many calories are in Flank steak, broiled?
Flank steak, broiled has 192 calories per 100 g (3.5 oz), according to the USDA. In 3 oz (85 g), that is 163 calories.
What is the difference between Beef flank, steak, choice, raw and Flank steak, broiled?
Beef flank, steak, choice, raw has 165 cal per 100 g and Flank steak, broiled has 192 cal. The difference comes mostly from water: cooking adds or removes water, so the same weight carries different calories.
Where do the values for Flank steak, broiled come from?
From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.
Do the values apply to the brand I buy?
Not necessarily. These are averages for generic foods. For packaged products, go by the label.
Similar foods
Data source
USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 168733: “Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled”.
Data version: usdasr2018-b6d8398e.