Beef, Flank, Steak, Separable Lean Only, 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 Only, Trimmed To 0" Fat, Select, Cooked, Broiled with a serving size of 1 steak (yield from 467 g raw meat) has a total of 674.62 calories with 24.56 grams of fat. The serving size is equivalent to 379 grams of food and contains 221.04 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 208% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 208% of the recommended daily needs of protein.
Fat 38% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 38% of the recommended daily intake of fat.
Energy 34% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 34% of the recommended daily intake of energy.
Iron 36% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 36% of the recommended daily needs of iron.
Phosphorus 69% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 69% of the recommended daily needs of phosphorus.
Zinc 175% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 175% of the recommended daily needs of zinc.
Copper 32% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 32% of the recommended daily needs of copper.
Selenium 239% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 239% of the recommended daily needs of selenium.
Riboflavin 43% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 43% of the recommended daily needs of riboflavin.
Niacin 194% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 194% of the recommended daily needs of niacin.
Pantothenic Acid 42% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 42% of the recommended daily needs of pantothenic acid.
Vitamin B-6 138% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 138% of the recommended daily needs of vitamin b-6.
Vitamin B-12 212% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 212% of the recommended daily needs of vitamin b-12.
Choline 73% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 73% of the recommended daily needs of choline.
Tryptophan 212% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 212% of the recommended daily needs of tryptophan.
Threonine 325% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 325% of the recommended daily needs of threonine.
Isoleucine 389% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 389% of the recommended daily needs of isoleucine.
Leucine 301% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 301% of the recommended daily needs of leucine.
Lysine 363% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 363% of the recommended daily needs of lysine.
Methionine 223% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 223% of the recommended daily needs of methionine.
Phenylalanine 194% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 194% of the recommended daily needs of phenylalanine.
Tyrosine 141% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 141% of the recommended daily needs of tyrosine.
Valine 337% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 337% of the recommended daily needs of valine.
Histidine 371% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 371% of the recommended daily needs of histidine.
Cholesterol 96% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 96% of the recommended daily intake of cholesterol.
Saturated Fats 51% of DV
A serving of 379 grams of beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled has 51% 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 674.62 | Calories from Fat 221 | |
| % Daily Value* | ||
| Total Fat 24.6g | 38% | |
| Saturated Fat 10.2g | 51% | |
| Trans Fat 0g | ||
| Cholesterol 288mg | 96% | |
| Sodium 223.6mg | 9% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 106g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 6% | Iron 36% |
* 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 | 5.08 µg | 212% | |
| Vitamin B-6 | 2.34 mg | 138% | |
| 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 | 24.56 g | 38% | |
| Saturated Fats | 10.19 g | 51% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.02 g | - | |
| → Lauric Acid | 0.02 g | - | |
| → Myristic Acid | 0.7 g | - | |
| → Palmitic Acid | 6.55 g | - | |
| → Stearic Acid | 2.89 g | - | |
| Monounsaturated Fats | 9.68 g | - | |
| → Palmitoleic Acid | 0.85 g | - | |
| → Oleic Acid | 8.81 g | - | |
| → Gadoleic Acid | 0.02 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 0.97 g | - | |
| → Linolenic Acid (18:2) | 0.61 g | - | |
| → Linolenic Acid (18:3) | 0.24 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0.12 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 | 105.97 g | 208% | |
| → Alanine | 6.44 g | - | |
| → Arginine | 6.85 g | - | |
| → Aspartic acid | 9.65 g | - | |
| → Cystine | 1.37 g | - | |
| → Glutamic acid | 15.91 g | - | |
| → Glycine | 6.45 g | - | |
| → Histidine | 3.38 g | 371% | |
| → Hydroxyproline | 1.11 g | - | |
| → Isoleucine | 4.82 g | 389% | |
| → Leucine | 8.43 g | 301% | |
| → Lysine | 8.96 g | 363% | |
| → Methionine | 2.76 g | 223% | |
| → Phenylalanine | 4.18 g | 194% | |
| → Proline | 5.05 g | - | |
| → Serine | 4.17 g | - | |
| → Threonine | 4.23 g | 325% | |
| → Tryptophan | 0.7 g | 212% | |
| → Tyrosine | 3.38 g | 141% | |
| → Valine | 5.26 g | 337% |
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 | 75.8 mg | 6% | |
| Copper | 0.29 mg | 32% | |
| Iron | 6.48 mg | 36% | |
| Magnesium | 90.96 mg | 22% | |
| Manganese | 0.04 mg | 2% | |
| Phosphorus | 856.54 mg | 69% | |
| Potassium | 1383.35 mg | 29% | |
| Selenium | 131.51 µg | 239% | |
| Sodium | 223.61 mg | 9% | |
| Zinc | 19.29 mg | 175% |
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 | 288.04 mg | 96% |
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, Select, Cooked, Broiled with 674.62calories? A brisk walk for 147 minutes, jogging for 69 minutes, or hiking for 112 minutes will help your burn off the calories in beef, flank, steak, separable lean only, 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 | 141 minutes |
| Dancing | 123 minutes |
| Golfing | 123 minutes |
| Hiking | 112 minutes |
| Light Gardening | 123 minutes |
| Stretching | 225 minutes |
| Walking - 3.5 mph | 147 minutes |
| Weight Training - light workout | 187 minutes |
| Aerobics | 84 minutes |
| Basketball | 92 minutes |
| Bicycling - 10 mph or more | 69 minutes |
| Running - 5 mph | 69 minutes |
| Swimming | 79 minutes |
| Walking - 4.5 mph | 89 minutes |
| Weight Training - vigorous workout | 92 minutes |
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| Beef, Flank, Steak, Separable Lean Only, Trimmed To 0" Fat, All Grades, Cooked, Broiled | 186 | 7.4g | 27.89g | 0g |
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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