Skirt Steak vs Flank Steak: Calories and Nutrition Compared (2026)

Flank steak has higher protein at 27.7 g compared to skirt steak's 26.7 g. Skirt steak contains more calories at 205, while flank steak has 192.

Skirt steak and flank steak are popular cuts of beef, each offering unique flavors and textures. This comparison highlights their nutritional differences to help you make informed choices.

What Is the Difference Between Skirt Steak and Flank Steak?

Skirt steak is a cut from the plate section of the cow, known for its rich flavor and tenderness. It is often used in dishes like fajitas and stir-fries. Flank steak is a lean cut from the abdominal muscles of the cow, recognized for its robust flavor and fibrous texture. It is commonly grilled or used in salads.

Skirt Steak vs Flank Steak: Nutrition Side by Side

The following table provides a side-by-side comparison of skirt steak and flank steak.

Nutrient (per 100 g)	Skirt steak (cooked)	Flank steak (broiled)
Calories	205 kcal	192 kcal
Protein	26.7 g	27.7 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	10.1 g	8.2 g
Fiber	0 g	0 g
Sodium	76 mg	56 mg

Which Is Better, Skirt Steak or Flank Steak?

For weight loss: Skirt steak has 205 calories, while flank steak has 192 calories, making flank steak the lower calorie option.

For muscle and protein: Flank steak offers 27.7 g of protein, which is higher than skirt steak's 26.7 g.

For low-carb or low-sugar: Both skirt steak and flank steak contain 0 g of carbs and 0 g of sugar, making them suitable for low-carb diets.

How to Track Skirt steak and Flank steak Accurately

It's easy to misjudge portion sizes and macronutrient content, especially with rich cuts of meat. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consider individual dietary needs when evaluating food options. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which steak has more protein?

Flank steak has 27.7 g of protein, while skirt steak has 26.7 g.

Which steak has fewer calories?

Flank steak has 192 calories, while skirt steak has 205 calories.

What is the fat content of skirt steak?

Skirt steak contains 10.1 g of fat per 100 g.

What is the sodium level in flank steak?

Flank steak has 56 mg of sodium per 100 g.

Do skirt steak and flank steak have carbs?

Both skirt steak and flank steak have 0 g of carbs.

How much sugar is in skirt steak?

Skirt steak contains 0 g of sugar per 100 g.

Key Takeaways

• Skirt steak has 205 calories.
• Flank steak has 192 calories.
• Skirt steak contains 26.7 g of protein.
• Flank steak contains 27.7 g of protein.
• Both cuts have 0 g of carbs and sugar.
• Skirt steak has 10.1 g of fat, while flank steak has 8.2 g.