Calories in Flank Steak: Full Nutrition Breakdown
A 3.5 oz serving of cooked flank steak has about 192 calories. See the full nutrition breakdown with FAQ.
Flank steak is a lean, flavorful cut of beef taken from the abdominal muscles of the cow. It is prized for its high protein content and relatively low fat compared to other beef cuts, making it a popular choice for stir-fries, fajitas, and grilled steak dishes. Here is a complete breakdown of flank steak nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Protein | Total Fat | Saturated Fat | Cholesterol |
|---|---|---|---|---|---|---|
| 3 oz | ~85 g | 163 kcal | 25 g | 6.3 g | 2.7 g | 51 mg |
| 3.5 oz | ~100 g | 192 kcal | 29 g | 7.4 g | 3.2 g | 60 mg |
| 4 oz | ~113 g | 217 kcal | 33 g | 8.4 g | 3.6 g | 68 mg |
| 6 oz | ~170 g | 326 kcal | 49 g | 12.6 g | 5.4 g | 102 mg |
| 8 oz | ~227 g | 436 kcal | 66 g | 16.8 g | 7.3 g | 136 mg |
Flank steak is also an excellent source of vitamin B12, niacin (vitamin B3), vitamin B6, zinc, selenium, and iron, all of which support energy production and red blood cell formation.
Frequently Asked Questions (FAQ)
What is the difference between flank steak and skirt steak?
Flank steak is leaner and thicker, containing about 192 calories per 3.5 oz, while skirt steak is fattier with roughly 220-240 calories for the same serving. Skirt steak has more marbling and a more intense beefy flavor, while flank steak is more uniform in thickness and slightly milder in taste.
Is flank steak considered a lean cut of beef?
Yes, flank steak is one of the leaner cuts of beef, with only about 7.4 grams of total fat per 3.5 oz cooked serving. It meets the USDA definition of "lean" beef, which requires less than 10 grams of total fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol per 3.5 oz serving.
What is the best cooking method for flank steak?
Flank steak is best cooked quickly over high heat — grilling, broiling, or searing in a hot pan — to medium-rare or medium doneness. Because it is a lean cut with long muscle fibers, overcooking will make it tough and chewy. Always slice flank steak thinly against the grain after resting to ensure maximum tenderness.
How much protein does flank steak provide?
A 3.5 oz serving of cooked flank steak delivers approximately 29 grams of protein, making it one of the more protein-dense beef cuts. A typical 6 oz restaurant portion provides about 49 grams of protein, which covers nearly the entire daily recommended intake for most adults.
Does marinating flank steak add significant calories?
Most marinades add only 10-30 calories per serving since much of the liquid is discarded before cooking. Acidic marinades using vinegar, citrus juice, and soy sauce are low in calories while helping to tenderize the meat. Oil-based marinades will add more calories, but since the steak only absorbs a small portion, the caloric impact remains modest.
What is the difference between flank steak and skirt steak?
Is flank steak considered a lean cut of beef?
What is the best cooking method for flank steak?
How much protein does flank steak provide?
Does marinating flank steak add significant calories?
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