Think you know beef? Think again.
While most people reach for chicken when they want lean protein, there’s a cut of beef that quietly outshines many popular choices.
Flank steak packs 25 grams of protein into just 162 calories per serving. That’s more protein per calorie than many fish options.
This underrated cut comes from the cow’s abdominal muscles, resulting in a firm texture that bursts with flavor.
For anyone tracking macros, building muscle, or simply wanting nutritious meals without breaking the calorie bank, flank steak nutrition offers a winning combination.
Let’s break down why this lean cut deserves a spot on your plate and in your meal prep routine.
Understanding Flank Steak Basics
Flank steak comes from a specific part of the cow that makes all the difference in its nutritional profile. This cut originates from the abdominal muscles, which work hard throughout the cow’s life.
Key characteristics of flank steak:
- Location: Comes from the cow’s abdominal muscles (belly area)
- Texture: Firm and slightly chewy due to muscle fiber density
- Flavor: Intense, beefy taste without heavy marbling
- Best cooking methods: Grilling, broiling, pan-searing, or stir-frying
- Grain direction: Has visible muscle fibers that should be sliced against
- Marinating benefits: Responds well to acidic marinades for tenderness
Fast Fact: Flank steak contains about 74% water, 22% protein, and only 4% fat by weight.
Calorie Content in Flank Steak
The calorie count is where flank steak nutrition really shines for health-conscious eaters. A standard 3-ounce cooked serving contains approximately 162-163 calories.
When you break this down per 100 grams, you’re looking at about 192 calories.
Compare this to ribeye, which can exceed 250 calories per 100 grams, and you’ll see why flank steak is the more intelligent choice.
The moderate calorie content makes it easy to fit into weight management plans without sacrificing protein intake.
Protein Powerhouse Benefits
Flank steak nutrition provides significant protein benefits that support multiple health objectives. Each 3-ounce cooked serving provides 24-25.5 grams of complete protein containing all nine essential amino acids.
This comprehensive amino acid profile supports muscle recovery, growth, and maintenance more effectively than incomplete protein sources.
The high protein content also helps increase feelings of fullness, which can support weight management efforts.
Your body uses more energy to digest protein compared to carbs or fats, giving your metabolism a slight boost with each serving.
Complete Nutritional Breakdown
This detailed breakdown shows precisely what you get from flank steak in terms of nutrition. These numbers help you track macros and plan balanced meals effectively.
| Nutrient | Amount per 3oz cooked |
|---|---|
| Calories | 162-163 |
| Protein | 24-25.5g |
| Total Fat | 6-7g |
| Saturated Fat | 3g |
| Carbohydrates | 0g |
| Iron | 3.1mg (17% DV) |
| Zinc | 4.2-7.7mg (27-70% DV) |
| Vitamin B6 | 0.6mg |
| Vitamin B12 | 1.5mcg |
| Selenium | 25-47mcg |
This nutritional profile makes flank steak particularly valuable for people tracking specific dietary goals.
The high protein-to-calorie ratio supports muscle building, while the zero carbs fit perfectly into low-carb eating plans.
Essential Vitamins and Minerals
Beyond macronutrients, flank steak nutrition provides an impressive array of vitamins and minerals your body needs. The nutrient density makes this lean cut particularly valuable for overall health.
Key vitamins in flank steak:
- Vitamin B12 (1.5mcg) – Essential for nerve function and red blood cell formation
- Vitamin B6 (0.6mg) – Supports brain development and immune function
- Niacin (B3) – Helps convert food into energy and maintains healthy skin
- Riboflavin (B2) – Important for cell growth and energy production
Essential minerals:
- Iron (3.1mg) – Prevents anemia and supports oxygen transport
- Zinc (4.2-7.7mg) – Boosts the immune system and wound healing
- Selenium (25-47mcg) – Powerful antioxidant that protects cells
- Phosphorus – Builds strong bones and teeth
- Potassium – Regulates blood pressure and muscle function
Surprising Fact: Just one 3-ounce serving of flank steak provides more zinc than most people get in an entire day from other foods.
Nutritional Comparison Chart
Here’s how flank steak stacks up against other popular protein choices. Understanding these differences helps you make informed decisions for your specific health goals.
| Protein Source (3oz) | Calories | Protein (g) | Fat (g) | Iron (mg) |
|---|---|---|---|---|
| Flank Steak | 162-163 | 24-25.5 | 6-7 | 3.1 |
| Chicken Breast | 140 | 26 | 3 | 0.9 |
| Ribeye Steak | 250+ | 23 | 18+ | 2.5 |
| Salmon | 175 | 22 | 11 | 0.8 |
| Ground Turkey (93/7) | 150 | 22 | 7 | 1.4 |
Flank steak delivers three times more iron than chicken breast while maintaining a reasonable fat content.
The mineral profile also surpasses that of most other protein sources, making it especially valuable for individuals with higher iron needs.
Smart Cooking and Serving Tips
To maximize the benefits of flank steak nutrition, proper preparation and portion control are crucial. The right techniques can make the difference between tough, chewy meat and tender, flavorful results.
Essential cooking guidelines:
- Serving size: 3-6 ounces cooked (palm-sized portion)
- Marinating: 2-24 hours in acidic marinades for tenderness
- Slicing: Always cut against the grain for maximum tenderness
- Temperature: High heat (400°F+) for quick searing
- Doneness: 130-135°F internal temperature for medium-rare
- Resting: Let the meat rest 5-10 minutes after cooking
Kitchen Fact: Flank steak continues cooking even after you remove it from heat, so pull it off about 5 degrees before your target temperature.
Who Benefits Most from Flank Steak
Specific groups can particularly benefit from adding flank steak nutrition to their eating plans. Athletes and gym-goers get high-quality protein for muscle recovery without excess calories.
People following low-carb diets appreciate the zero-carbohydrate content and moderate fat levels.
Individuals with iron deficiency or those with higher iron needs, such as women and people reintroducing meat after following a plant-based diet, benefit from the high iron content.
Anyone looking for flavorful alternatives to fattier beef cuts will find that flank steak delivers taste without the calorie penalty.
Your Lean Protein Game Changer
Still reaching for a chicken breast out of habit? Time to shake things up.
Flank steak nutrition delivers what serious eaters have been searching for: 25 grams of complete protein packed into just 162 calories, plus more iron than most people get all day.
While others settle for boring, you can have bold flavor without the calorie penalty. This isn’t just another cut of beef – it’s your secret weapon for muscle building, weight management, and meal prep that actually tastes good.
The zero-carb option suits any eating style, the moderate fat content keeps things balanced, and the cooking flexibility means you’ll never get tired of it.
Ready to upgrade your protein game? Grab some flank steak and fire up that grill tonight.
