Beef, Flank, Steak, Separable Lean Only, Trimmed To 0" Fat, Choice, Cooked, Broiled
Serving Size 1 steak
Nutritional Value and Analysis
Beef, Flank, Steak, Separable Lean Only, Trimmed To 0" Fat, Choice, Cooked, Broiled with a serving size of 1 steak has a total of 750.78 calories with 32.2 grams of fat. The serving size is equivalent to 387 grams of food and contains 289.8 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 211% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 211% of the recommended daily needs of protein.
Fat 50% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 50% of the recommended daily intake of fat.
Energy 38% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 38% of the recommended daily intake of energy.
Iron 40% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 40% of the recommended daily needs of iron.
Phosphorus 65% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 65% of the recommended daily needs of phosphorus.
Zinc 180% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 180% of the recommended daily needs of zinc.
Copper 37% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 37% of the recommended daily needs of copper.
Selenium 220% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 220% of the recommended daily needs of selenium.
Riboflavin 42% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 42% of the recommended daily needs of riboflavin.
Niacin 199% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 199% of the recommended daily needs of niacin.
Pantothenic Acid 42% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 42% of the recommended daily needs of pantothenic acid.
Vitamin B-6 132% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 132% of the recommended daily needs of vitamin b-6.
Vitamin B-12 280% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 280% of the recommended daily needs of vitamin b-12.
Choline 75% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 75% of the recommended daily needs of choline.
Tryptophan 215% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 215% of the recommended daily needs of tryptophan.
Threonine 331% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 331% of the recommended daily needs of threonine.
Isoleucine 395% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 395% of the recommended daily needs of isoleucine.
Leucine 306% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 306% of the recommended daily needs of leucine.
Lysine 368% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 368% of the recommended daily needs of lysine.
Methionine 226% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 226% of the recommended daily needs of methionine.
Phenylalanine 198% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 198% of the recommended daily needs of phenylalanine.
Tyrosine 143% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 143% of the recommended daily needs of tyrosine.
Valine 342% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 342% of the recommended daily needs of valine.
Histidine 378% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 378% of the recommended daily needs of histidine.
Cholesterol 103% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 103% of the recommended daily intake of cholesterol.
Saturated Fats 67% of DV
A serving of 387 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled has 67% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (387 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 750.78 | Calories from Fat 290 | |
| % Daily Value* | ||
| Total Fat 32.2g | 50% | |
| Saturated Fat 13.4g | 67% | |
| Trans Fat 0g | ||
| Cholesterol 309.6mg | 103% | |
| Sodium 216.7mg | 9% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 108g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 4% | Iron 40% |
* 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 | 6.73 µg | 280% | |
| Vitamin B-6 | 2.24 mg | 132% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin E | 1.47 mg | 10% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| Vitamin K | 5.42 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 | 32.2 g | 50% | |
| Saturated Fats | 13.36 g | 67% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.03 g | - | |
| → Lauric Acid | 0.03 g | - | |
| → Myristic Acid | 0.92 g | - | |
| → Palmitic Acid | 8.59 g | - | |
| → Stearic Acid | 3.78 g | - | |
| Monounsaturated Fats | 12.69 g | - | |
| → Palmitoleic Acid | 1.11 g | - | |
| → Oleic Acid | 11.55 g | - | |
| → Gadoleic Acid | 0.03 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.27 g | - | |
| → Linolenic Acid (18:2) | 0.79 g | - | |
| → Linolenic Acid (18:3) | 0.32 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0.16 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 | 107.66 g | 211% | |
| → Alanine | 6.54 g | - | |
| → Arginine | 6.96 g | - | |
| → Aspartic acid | 9.81 g | - | |
| → Cystine | 1.39 g | - | |
| → Glutamic acid | 16.16 g | - | |
| → Glycine | 6.56 g | - | |
| → Histidine | 3.44 g | 378% | |
| → Hydroxyproline | 1.13 g | - | |
| → Isoleucine | 4.9 g | 395% | |
| → Leucine | 8.56 g | 306% | |
| → Lysine | 9.1 g | 368% | |
| → Methionine | 2.8 g | 226% | |
| → Phenylalanine | 4.25 g | 198% | |
| → Proline | 5.13 g | - | |
| → Serine | 4.24 g | - | |
| → Threonine | 4.3 g | 331% | |
| → Tryptophan | 0.71 g | 215% | |
| → Tyrosine | 3.43 g | 143% | |
| → Valine | 5.34 g | 342% |
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 | 58.05 mg | 4% | |
| Copper | 0.33 mg | 37% | |
| Iron | 7.12 mg | 40% | |
| Magnesium | 89.01 mg | 21% | |
| Manganese | 0.04 mg | 2% | |
| Phosphorus | 816.57 mg | 65% | |
| Potassium | 1308.06 mg | 28% | |
| Selenium | 120.74 µg | 220% | |
| Sodium | 216.72 mg | 9% | |
| Zinc | 19.78 mg | 180% |
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 | 309.6 mg | 103% |
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 Only, Trimmed To 0" Fat, Choice, Cooked, Broiled with 750.78calories? A brisk walk for 163 minutes, jogging for 77 minutes, or hiking for 125 minutes will help your burn off the calories in beef, flank, steak, separable lean only, trimmed to 0" fat, choice, 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 | 156 minutes |
| Dancing | 137 minutes |
| Golfing | 137 minutes |
| Hiking | 125 minutes |
| Light Gardening | 137 minutes |
| Stretching | 250 minutes |
| Walking - 3.5 mph | 163 minutes |
| Weight Training - light workout | 209 minutes |
| Aerobics | 94 minutes |
| Basketball | 103 minutes |
| Bicycling - 10 mph or more | 77 minutes |
| Running - 5 mph | 77 minutes |
| Swimming | 88 minutes |
| Walking - 4.5 mph | 99 minutes |
| Weight Training - vigorous workout | 103 minutes |
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