Flank Steak
Vacío is a beef cut high in quality protein, perfect for those seeking a substantial protein intake. It provides notable amounts of iron and zinc, key minerals that support energy levels and immune function. The presence of B vitamins, including B12, helps promote healthy metabolism and nervous system function. Although moderately high in calories and fat, it remains a nutrient-rich and satisfying choice for balanced meals.
Macronutrient distribution
A Serving (113 g) of Flank Steak contains 380 calories, 36 g of protein, 2.2 g of carbohydrates, and 25 g of fat.
- Protein
- 36 g38%
- Carbs
- 2.2 g2%
- Fat
- 25 g60%
of calories
Calorie Burn
How long would it take to burn off 380 calories?
- Walking3.5 mph, moderate pace67 min
- YogaModerate effort, gentle pace97 min
- SwimmingFreestyle, moderate effort50 min
- Biking12–14 mph, moderate effort36 min
- StairsStair climbing, moderate pace48 min
- Running5 mph (12 min/mile)35 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Carbohydrates
- Carbohydrates2.2 / 313 g(1%)
- Other Carbohydrates2.2 g
Fats
- Total Fat25 / 83 g(30%)
- Saturated Fat10.3 / 25 g(41%)
- Trans Fat1.5 g
- Monounsaturated Fat8.3 g
- Polyunsaturated Fat5 g
- Cholesterol130 / 300 mg(43%)
- Omega-30.05 g
- Omega-61 g
- Omega-98.3 g
- Oleic Acid7 g
- Capric Acid0.1 g
- Erucic Acid0.3 g
- Lauric Acid0.1 g
- Stearic Acid4.1 g
- Caprylic Acid0.1 g
- Linoleic Acid0.9 g
- Myristic Acid1 g
- Palmitic Acid4.1 g
- Eicosenoic Acid1 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.03 g
Protein
- Protein36 / 56 g(64%)
Amino Acids
- Lysine2.8 g
- Serine1.6 g
- Valine1.6 g
- Alanine2.6 g
- Cystine0.36 g
- Cysteine0.36 g
- Proline3.2 g
- Taurine30 mg
- Arginine2.9 g
- Histidine0.71 g
- Threonine1.3 g
- Isoleucine1.4 g
- Methionine0.71 g
- Tryptophan0.32 g
- Glutamic Acid5.5 g
- Aspartic Acid3.6 g
- Phenylalanine1.1 g
- Glycine1.9 g
- Leucine2.9 g
- Tyrosine0.97 g
Vitamins
- Vitamin D0.3 / 15 ug(2%)
- Vitamin E0.8 / 15 mg(5%)
- Vitamin K1.7 / 120 ug(1%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B122.7 / 2.4 ug(113%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)6 / 16 mg(37%)
- Folate8 / 400 ug(2%)
- Pantothenic Acid (B5)0.8 / 5 mg(16%)
- Biotin5 / 30 ug(17%)
- Choline80 / 550 mg(15%)
Minerals
- Calcium10 / 1,000 mg(1%)
- Iron3.3 / 8 mg(41%)
- Magnesium25 / 420 mg(6%)
- Phosphorus190 / 700 mg(27%)
- Potassium300 / 3,400 mg(9%)
- Sodium140 / 2,300 mg(6%)
- Zinc5 / 11 mg(45%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium20 / 55 ug(36%)
- Iodine2 / 150 ug(1%)
- Chromium5 / 35 ug(14%)
- Molybdenum15 / 45 ug(33%)
- Chloride150 / 2,300 mg(7%)
Other
- Water70 / 3,700 g(2%)
Sources
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