Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Select, Cooked, Broiled
Serving Size 1 steak (yield from 467 g raw meat)
Nutritional Value and Analysis
Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Select, Cooked, Broiled with a serving size of 1 steak (yield from 467 g raw meat) has a total of 693.57 calories with 27.1 grams of fat. The serving size is equivalent to 379 grams of food and contains 243.9 calories from fat. This item is classified as beef products foods.
This food is a good source of protein, iron, phosphorus, zinc, copper, selenium, riboflavin, niacin, pantothenic acid, vitamin b-6, vitamin b-12, choline, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy, cholesterol and saturated fats.
Protein 206% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 206% of the recommended daily needs of protein.
Fat 42% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 42% of the recommended daily intake of fat.
Energy 35% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 35% of the recommended daily intake of energy.
Iron 35% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 35% of the recommended daily needs of iron.
Phosphorus 67% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 67% of the recommended daily needs of phosphorus.
Zinc 173% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 173% of the recommended daily needs of zinc.
Copper 32% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 32% of the recommended daily needs of copper.
Selenium 205% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 205% of the recommended daily needs of selenium.
Riboflavin 42% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 42% of the recommended daily needs of riboflavin.
Niacin 172% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 172% of the recommended daily needs of niacin.
Pantothenic Acid 42% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 42% of the recommended daily needs of pantothenic acid.
Vitamin B-6 136% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 136% of the recommended daily needs of vitamin b-6.
Vitamin B-12 228% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 228% of the recommended daily needs of vitamin b-12.
Choline 73% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 73% of the recommended daily needs of choline.
Tryptophan 209% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 209% of the recommended daily needs of tryptophan.
Threonine 324% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 324% of the recommended daily needs of threonine.
Isoleucine 386% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 386% of the recommended daily needs of isoleucine.
Leucine 299% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 299% of the recommended daily needs of leucine.
Lysine 360% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 360% of the recommended daily needs of lysine.
Methionine 221% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 221% of the recommended daily needs of methionine.
Phenylalanine 193% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 193% of the recommended daily needs of phenylalanine.
Tyrosine 140% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 140% of the recommended daily needs of tyrosine.
Valine 335% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 335% of the recommended daily needs of valine.
Histidine 369% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 369% of the recommended daily needs of histidine.
Cholesterol 99% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 99% of the recommended daily intake of cholesterol.
Saturated Fats 56% of DV
A serving of 379 grams of beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 56% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (yield from 467 g raw meat) (379 g)
Amount Per Serving | ||
---|---|---|
Calories 693.57 | Calories from Fat 244 | |
% Daily Value* | ||
Total Fat 27.1g | 42% | |
Saturated Fat 11.2g | 56% | |
Trans Fat 0g | ||
Cholesterol 295.6mg | 99% | |
Sodium 219.8mg | 9% | |
Total Carbohydrate 0g | 0% | |
Dietary Fiber 0g | 0% | |
Sugars 0g | ||
Protein 105g |
Vitamin A 0% | Vitamin C 0% |
Calcium 6% | Iron 35% |
* 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 | 5.46 µg | 228% | |
Vitamin B-6 | 2.31 mg | 136% | |
Vitamin C | 0 mg | 0% | |
Vitamin E | 1.4 mg | 9% | |
→ Beta Tocopherol | 0 mg | - | |
→ Delta Tocopherol | 0 mg | - | |
→ Gamma Tocopherol | 0 mg | - | |
Vitamin K | 4.93 µg | 4% |
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 | 27.1 g | 42% | |
Saturated Fats | 11.18 g | 56% | |
→ Butyric Acid | 0 g | - | |
→ Caproic Acid | 0 g | - | |
→ Caprylic Acid | 0 g | - | |
→ Capric Acid | 0.04 g | - | |
→ Lauric Acid | 0.04 g | - | |
→ Myristic Acid | 0.8 g | - | |
→ Palmitic Acid | 7.16 g | - | |
→ Stearic Acid | 3.14 g | - | |
Monounsaturated Fats | 10.92 g | - | |
→ Palmitoleic Acid | 1 g | - | |
→ Oleic Acid | 9.89 g | - | |
→ Gadoleic Acid | 0.04 g | - | |
→ Erucic Acid | 0 g | - | |
Polyunsaturated Fats | 1.06 g | - | |
→ Linolenic Acid (18:2) | 0.65 g | - | |
→ Linolenic Acid (18:3) | 0.3 g | - | |
→ Parinaric Acid | 0 g | - | |
→ Arachidonic Acid | 0.11 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 | 105.29 g | 206% | |
→ Alanine | 6.4 g | - | |
→ Arginine | 6.81 g | - | |
→ Aspartic acid | 9.59 g | - | |
→ Cystine | 1.36 g | - | |
→ Glutamic acid | 15.81 g | - | |
→ Glycine | 6.41 g | - | |
→ Histidine | 3.36 g | 369% | |
→ Hydroxyproline | 1.11 g | - | |
→ Isoleucine | 4.79 g | 386% | |
→ Leucine | 8.38 g | 299% | |
→ Lysine | 8.9 g | 360% | |
→ Methionine | 2.74 g | 221% | |
→ Phenylalanine | 4.16 g | 193% | |
→ Proline | 5.02 g | - | |
→ Serine | 4.15 g | - | |
→ Threonine | 4.21 g | 324% | |
→ Tryptophan | 0.69 g | 209% | |
→ Tyrosine | 3.35 g | 140% | |
→ Valine | 5.22 g | 335% |
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 | 83.38 mg | 6% | |
Copper | 0.29 mg | 32% | |
Iron | 6.37 mg | 35% | |
Magnesium | 90.96 mg | 22% | |
Manganese | 0.04 mg | 2% | |
Phosphorus | 833.8 mg | 67% | |
Potassium | 1330.29 mg | 28% | |
Selenium | 112.94 µg | 205% | |
Sodium | 219.82 mg | 9% | |
Zinc | 18.99 mg | 173% |
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 | 295.62 mg | 99% |
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, Select, Cooked, Broiled with 693.57calories? A brisk walk for 151 minutes, jogging for 71 minutes, or hiking for 116 minutes will help your burn off the calories in beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled.
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 | 126 minutes |
Golfing | 126 minutes |
Hiking | 116 minutes |
Light Gardening | 126 minutes |
Stretching | 231 minutes |
Walking - 3.5 mph | 151 minutes |
Weight Training - light workout | 193 minutes |
Aerobics | 87 minutes |
Basketball | 95 minutes |
Bicycling - 10 mph or more | 71 minutes |
Running - 5 mph | 71 minutes |
Swimming | 82 minutes |
Walking - 4.5 mph | 91 minutes |
Weight Training - vigorous workout | 95 minutes |
Similar Food Items to Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, Select, Cooked, Broiled
Name | Calories | Total Fat | Proteins | Carbohydrates |
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Beef, Chuck, Clod Roast, Separable Lean Only, Trimmed To 0" Fat, Select, Cooked, Roasted | 172 | 5.82g | 28.09g | 0g |
Beef, Flank, Steak, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Cooked, Broiled | 192 | 8.23g | 27.66g | 0g |
Beef, Shoulder Steak, Boneless, Separable Lean Only, Trimmed To 0" Fat, Choice, Cooked, Grilled | 178 | 6.25g | 28.54g | 0g |
Beef, Shoulder Steak, Boneless, Separable Lean Only, Trimmed To 0" Fat, Select, Cooked, Grilled | 169 | 5.17g | 28.71g | 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