Flank Steak, Raw
Raw flank steak offers a rich source of high-quality protein, supporting muscle health and maintenance. It contains moderate total fats, including some saturated fats, providing a balance of flavor and nutrition. This cut delivers key minerals such as iron, zinc, and potassium, which contribute to overall wellbeing. Additionally, it supplies important B vitamins along with vitamin D and E, essential for various body functions.
Macronutrient distribution
A Serving (113.4 g) of Flank Steak, Raw contains 186 calories, 23.8 g of protein, 0 g of carbohydrates, and 9 g of fat.
- Protein
- 23.8 g54%
- Fat
- 9 g46%
of calories
Calorie Burn
How long would it take to burn off 186 calories?
- Walking3.5 mph, moderate pace33 min
- YogaModerate effort, gentle pace47 min
- SwimmingFreestyle, moderate effort24 min
- Biking12–14 mph, moderate effort18 min
- StairsStair climbing, moderate pace24 min
- Running5 mph (12 min/mile)17 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 (113.4 g)
Fats
- Total Fat9 / 83 g(11%)
- Saturated Fat3.6 / 25 g(15%)
- Trans Fat0.28 g
- Monounsaturated Fat4 g
- Polyunsaturated Fat0.31 g
- Cholesterol60.1 / 300 mg(20%)
- Omega-30.02 g
- Omega-60.27 g
- Oleic Acid2.3 g
- Stearic Acid1 g
- Linoleic Acid0.27 g
- Myristic Acid0.24 g
- Palmitic Acid2 g
Protein
- Protein23.8 / 56 g(43%)
Amino Acids
- Lysine2.1 g
- Serine0.94 g
- Valine1.2 g
- Alanine1.4 g
- Cystine0.27 g
- Cysteine0.17 g
- Proline1.1 g
- Arginine1.5 g
- Histidine0.81 g
- Threonine1 g
- Isoleucine1.1 g
- Methionine0.59 g
- Tryptophan0.22 g
- Glutamic Acid3.6 g
- Aspartic Acid2.2 g
- Phenylalanine0.99 g
- Glycine1.3 g
- Leucine1.9 g
- Tyrosine0.78 g
Vitamins
- Vitamin D2.5 / 15 ug(17%)
- Vitamin E0.32 / 15 mg(2%)
- Vitamin K1.4 / 120 ug(1%)
- Vitamin B60.27 / 1.3 mg(21%)
- Vitamin B122.5 / 2.4 ug(104%)
- Thiamin (B1)0.09 / 1.2 mg(8%)
- Riboflavin (B2)0.27 / 1.3 mg(21%)
- Niacin (B3)6.5 / 16 mg(40%)
- Folate7.9 / 400 ug(2%)
- Pantothenic Acid (B5)0.79 / 5 mg(16%)
- Biotin2.7 / 30 ug(9%)
- Choline100.5 / 550 mg(18%)
Minerals
- Calcium5.8 / 1,000 mg(1%)
- Iron2 / 8 mg(26%)
- Magnesium26.5 / 420 mg(6%)
- Phosphorus215.5 / 700 mg(31%)
- Potassium378.8 / 3,400 mg(11%)
- Sodium62.4 / 2,300 mg(3%)
- Zinc6.1 / 11 mg(56%)
- Copper0.06 / 0.9 mg(6%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium23.8 / 55 ug(43%)
- Iodine2.5 / 150 ug(2%)
Other
- Water80.1 / 3,700 g(2%)
Sources
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