Flat Iron Steak
Flat iron steak offers a high protein content with moderate calories, making it a smart choice for a balanced diet. It is low in total fat while providing valuable minerals like iron and zinc, essential for overall wellness. The steak also supplies important B vitamins that support energy metabolism. Its moderate sodium and potassium levels help maintain electrolyte balance naturally.
Macro Impact
A Serving (113 g) of Flat Iron Steak contains 155 calories, 23.7 g of protein, 0 g of carbohydrates, and 6.2 g of fat.
Calorie Burn
How long would it take to burn off 155 calories?
- Walking3.5 mph, moderate pace27 min
- YogaModerate effort, gentle pace39 min
- SwimmingFreestyle, moderate effort20 min
- Biking12–14 mph, moderate effort15 min
- StairsStair climbing, moderate pace20 min
- Running5 mph (12 min/mile)14 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
- Carbohydrates0 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat6.2 / 83 g(7%)
- Saturated Fat2.8 / 25 g(11%)
- Trans Fat0.11 g
- Monounsaturated Fat2.7 g
- Polyunsaturated Fat0.57 g
- Cholesterol80.2 / 300 mg(27%)
- Omega-30.03 g
- Omega-60.52 g
- Omega-92.7 g
- Oleic Acid2.6 g
- Capric Acid0.01 g
- Erucic Acid0 g
- Lauric Acid0.02 g
- Stearic Acid0.85 g
- Caprylic Acid0.01 g
- Linoleic Acid0.28 g
- Myristic Acid0.68 g
- Palmitic Acid1.2 g
- Linolenic Acid0 g
- Eicosenoic Acid0.11 g
- Arachidonic Acid0.2 g
- Alpha-Linolenic Acid (ALA)0.01 g
- Docosahexaenoic Acid (DHA)0.01 g
- Gamma-Linolenic Acid (GLA)0.01 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.01 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.02 g
Protein
- Protein23.7 / 56 g(42%)
Amino Acids
- Lysine1.9 g
- Serine0.9 g
- Valine1.1 g
- Alanine1.1 g
- Cystine0 g
- Cysteine0.27 g
- Proline1.5 g
- Taurine45 mg
- Arginine1.6 g
- Histidine0.72 g
- Threonine0.81 g
- Isoleucine0.99 g
- Methionine0.54 g
- Tryptophan0.27 g
- Glutamic Acid4.1 g
- Aspartic Acid2.9 g
- Phenylalanine0.9 g
- Glycine1.1 g
- Leucine1.6 g
- Tyrosine0.63 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.23 / 15 mg(2%)
- Vitamin K2.3 / 120 ug(2%)
- Vitamin B60.57 / 1.3 mg(43%)
- Vitamin B122.8 / 2.4 ug(118%)
- Thiamin (B1)0.08 / 1.2 mg(7%)
- Riboflavin (B2)0.23 / 1.3 mg(17%)
- Niacin (B3)6.8 / 16 mg(42%)
- Folate7.9 / 400 ug(2%)
- Pantothenic Acid (B5)0.68 / 5 mg(14%)
- Biotin3.4 / 30 ug(11%)
- Choline79.1 / 550 mg(14%)
Minerals
- Calcium11.3 / 1,000 mg(1%)
- Iron2.8 / 8 mg(35%)
- Magnesium22.6 / 420 mg(5%)
- Phosphorus203.4 / 700 mg(29%)
- Potassium395.5 / 3,400 mg(12%)
- Sodium97.2 / 2,300 mg(4%)
- Zinc5.1 / 11 mg(46%)
- Copper0.11 / 0.9 mg(13%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium33.9 / 55 ug(62%)
- Iodine0 / 150 ug(0%)
- Chromium2.3 / 35 ug(6%)
- Molybdenum5.6 / 45 ug(13%)
- Chloride0 / 2,300 mg(0%)
Other
- Water81.4 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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