Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Cooked, Braised
Serving Size 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)
Nutritional Value and Analysis
Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Cooked, Braised with a serving size of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) has a total of 689.06 calories with 43.07 grams of fat. The serving size is equivalent to 262 grams of food and contains 387.63 calories from fat. This item is classified as beef products foods.
This food is a good source of protein, iron, phosphorus, zinc, copper, selenium, thiamin, riboflavin, niacin, vitamin b-6, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy, cholesterol and saturated fats. Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Cooked, Braised is a high fat food because 56.25% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 139% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 139% of the recommended daily needs of protein.
Fat 66% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 66% of the recommended daily intake of fat.
Energy 34% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 34% of the recommended daily intake of energy.
Iron 48% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 48% of the recommended daily needs of iron.
Phosphorus 54% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 54% of the recommended daily needs of phosphorus.
Zinc 137% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 137% of the recommended daily needs of zinc.
Copper 34% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 34% of the recommended daily needs of copper.
Selenium 145% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 145% of the recommended daily needs of selenium.
Thiamin 31% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 31% of the recommended daily needs of thiamin.
Riboflavin 36% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 36% of the recommended daily needs of riboflavin.
Niacin 72% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 72% of the recommended daily needs of niacin.
Vitamin B-6 54% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 54% of the recommended daily needs of vitamin b-6.
Vitamin B-12 360% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 360% of the recommended daily needs of vitamin b-12.
Tryptophan 239% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 239% of the recommended daily needs of tryptophan.
Threonine 238% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 238% of the recommended daily needs of threonine.
Isoleucine 256% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 256% of the recommended daily needs of isoleucine.
Leucine 200% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 200% of the recommended daily needs of leucine.
Lysine 238% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 238% of the recommended daily needs of lysine.
Methionine 146% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 146% of the recommended daily needs of methionine.
Phenylalanine 128% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 128% of the recommended daily needs of phenylalanine.
Tyrosine 99% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 99% of the recommended daily needs of tyrosine.
Valine 221% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 221% of the recommended daily needs of valine.
Histidine 266% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 266% of the recommended daily needs of histidine.
Cholesterol 63% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 63% of the recommended daily intake of cholesterol.
Saturated Fats 91% of DV
A serving of 262 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 91% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (262 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 689.06 | Calories from Fat 388 | |
| % Daily Value* | ||
| Total Fat 43.1g | 66% | |
| Saturated Fat 18.1g | 91% | |
| Trans Fat 0g | ||
| Cholesterol 188.6mg | 63% | |
| Sodium 183.4mg | 8% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 71g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 1% | Iron 48% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 0 IU | 0% | |
| → Vitamin A, RAE | 0 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 8.65 µg | 360% | |
| Vitamin B-6 | 0.92 mg | 54% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin E | 1.81 mg | 12% | |
| Vitamin K | 6.55 µg | 5% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 0 g | 0% | |
| Sugars | 0 g | 0% | |
| Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 43.07 g | 66% | |
| Saturated Fats | 18.13 g | 91% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.05 g | - | |
| → Lauric Acid | 0.05 g | - | |
| → Myristic Acid | 1.41 g | - | |
| → Palmitic Acid | 10.69 g | - | |
| → Stearic Acid | 5.45 g | - | |
| Monounsaturated Fats | 18.18 g | - | |
| → Palmitoleic Acid | 1.68 g | - | |
| → Oleic Acid | 16.19 g | - | |
| → Gadoleic Acid | 0.05 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.39 g | - | |
| → Linolenic Acid (18:2) | 0.94 g | - | |
| → Linolenic Acid (18:3) | 0.39 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0.05 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 70.69 g | 139% | |
| → Alanine | 4.26 g | - | |
| → Arginine | 4.47 g | - | |
| → Aspartic acid | 6.46 g | - | |
| → Cystine | 0.79 g | - | |
| → Glutamic acid | 10.62 g | - | |
| → Glycine | 3.86 g | - | |
| → Histidine | 2.42 g | 266% | |
| → Hydroxyproline | 0.74 g | - | |
| → Isoleucine | 3.18 g | 256% | |
| → Leucine | 5.59 g | 200% | |
| → Lysine | 5.88 g | 238% | |
| → Methionine | 1.81 g | 146% | |
| → Phenylalanine | 2.76 g | 128% | |
| → Proline | 3.12 g | - | |
| → Serine | 2.7 g | - | |
| → Threonine | 3.09 g | 238% | |
| → Tryptophan | 0.79 g | 239% | |
| → Tyrosine | 2.37 g | 99% | |
| → Valine | 3.44 g | 221% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 15.72 mg | 1% | |
| Copper | 0.31 mg | 34% | |
| Iron | 8.72 mg | 48% | |
| Magnesium | 60.26 mg | 14% | |
| Manganese | 0.05 mg | 2% | |
| Phosphorus | 670.72 mg | 54% | |
| Potassium | 882.94 mg | 19% | |
| Selenium | 79.65 µg | 145% | |
| Sodium | 183.4 mg | 8% | |
| Zinc | 15.12 mg | 137% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 188.64 mg | 63% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Cooked, Braised with 689.06calories? A brisk walk for 150 minutes, jogging for 70 minutes, or hiking for 115 minutes will help your burn off the calories in beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 144 minutes |
| Dancing | 125 minutes |
| Golfing | 125 minutes |
| Hiking | 115 minutes |
| Light Gardening | 125 minutes |
| Stretching | 230 minutes |
| Walking - 3.5 mph | 150 minutes |
| Weight Training - light workout | 191 minutes |
| Aerobics | 86 minutes |
| Basketball | 94 minutes |
| Bicycling - 10 mph or more | 70 minutes |
| Running - 5 mph | 70 minutes |
| Swimming | 81 minutes |
| Walking - 4.5 mph | 91 minutes |
| Weight Training - vigorous workout | 94 minutes |
Similar Food Items to Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Cooked, Braised
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Cooked, Broiled | 202 | 9.31g | 27.55g | 0g |
| Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Raw | 165 | 8.29g | 21.22g | 0g |
| Beef, Flank, Steak, Separable Lean Only, Trimmed To 0" Fat, Choice, Cooked, Braised | 237 | 13g | 28.02g | 0g |
| Beef, Flank, Steak, Separable Lean Only, Trimmed To 0" Fat, Choice, Raw | 149 | 6.29g | 21.72g | 0g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium