Beef, steak, flank: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A lean and flavorful cut of beef from the abdominal muscles, best cooked quickly at high heat and sliced against the grain for tenderness, popular in stir-fries and fajitas.
Per 100g reference serving, Beef, steak, flank provides 243 kcal of energy, 29.1g protein (48% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 14.1g total fat (52% of calories).
Vitamins Profile in Beef, steak, flank (Per 100g)
Track how Beef, steak, flank contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 2.89 µg | 100% DV |
| Vitamin A (RAE) | 7 µg | 0.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.1 mg | 0.7% DV |
| Vitamin K (Phylloquinone) | 1.6 µg | 1.3% DV |
| Vitamin B1 (Thiamin) | 0.082 mg | 6.8% DV |
| Vitamin B2 (Riboflavin) | 0.345 mg | 26.5% DV |
| Vitamin B3 (Niacin) | 6.29 mg | 39.3% DV |
| Vitamin B6 (Pyridoxine) | 0.479 mg | 28.2% DV |
| Total Folate (Vitamin B9) | 7 µg | 1.8% DV |
| Folate (Dietary Folate Equivalents) | 7 µg | 1.8% DV |
| Natural Food Folate | 7 µg | 1.8% DV |
| Choline | 59.8 mg | 10.9% DV |
| Preformed Retinol | 7 µg | 0.8% DV |
Minerals & Electrolytes in Beef, steak, flank (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.42 mg | 13.4% DV |
| Calcium (Ca) | 7 mg | 0.5% DV |
| Magnesium (Mg) | 23 mg | 5.5% DV |
| Potassium (K) | 296 mg | 6.3% DV |
| Zinc (Zn) | 8 mg | 72.7% DV |
| Selenium (Se) | 33 µg | 60% DV |
| Phosphorus (P) | 167 mg | 13.4% DV |
| Copper (Cu) | 0.107 mg | 11.9% DV |
| Sodium (Na) | 370 mg | 16.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.011 g | 0.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.497 g | 3.5% DV |
| Monounsaturated Fat (MUFA) | 6.23 g | 20.8% DV |
| Polyunsaturated Fat (PUFA) | 0.611 g | 3.1% DV |
| Saturated Fat (SFA) | 5.02 g | 25.1% DV |
| Dietary Cholesterol | 91 mg | 30.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Beef, steak, flank contains 243 calories (kcal), 29.1g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 14.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef, steak, flank has an estimated food pH of 5.7 and a Potential Renal Acid Load (PRAL) score of 13.5 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef, steak, flank: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beef, steak, flank by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.