Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw

Beef flank steak is a long, flat cut of beef taken from the abdominal muscles of cattle, specifically beneath the loin and between the rib and hip. Unlike more marbled steaks like ribeye or strip loin, the flank comes from a muscle that is used extensively for movement and breathing, which gives it a distinctive grain and lean profile. Historically, flank steak has been a staple in many cuisines due to its robust flavor and ability to absorb marinades. In traditional French cuisine, it was often served simply seasoned and grilled or broiled to bring out its natural beefiness. In Mexican and Southwestern cooking, flank steak is a key component of dishes like carne asada, where it is marinated in citrus, garlic, and spices, grilled over high heat, rested, and sliced thinly against the grain to maximize tenderness. In Asian cuisines, particularly Chinese and Korean cooking, flank steak is common in stir‑fries, bulgogi, and other quick‑seared dishes because its long muscle fibers cook rapidly over high heat, delivering a rich, savory taste when prepared correctly. The cut itself varies in naming conventions and preparation styles around the world. In the U.S., it’s most often simply called "flank steak," but you may also see labels such as "London broil" (a preparation method rather than a cut), "bavette" in French markets, or "faneciollo" in some Italian butchers. While all flank steaks come from the same primal location on the cow, the exact appearance and size can vary based on the grade (Choice, Select, Prime), trimming, and whether it’s boneless — most flank steaks sold commercially are. Beef flank steak’s appeal comes from its lean character and intense beef flavor. Because of its lower intramuscular fat compared with cuts like ribeye or sirloin, it delivers a lean source of protein with a satisfying texture when cooked properly. But this lean profile means it can also become tough if overcooked or sliced incorrectly. The key to enjoyable flank steak is understanding its structure: the long, coarse muscle fibers should be cut against the grain — perpendicular to the direction of the fibers — to make the bite more tender and palatable. Culinary scientists and butchers often recommend marinating flank steak before cooking. Acidic marinades help break down connective tissue and add flavor; common marinade bases include citrus juices, vinegar, wine, and soy sauce, complemented by garlic, herbs, and spices. In barbecue and grilling culture, flank steak is often a cost‑effective alternative to pricier cuts, especially when feeding large groups. Its lean nature also makes it an appealing choice for health‑conscious eaters who want high protein with moderate fat. Across cultures and cooking methods, flank steak’s versatility and flavor have made it an enduring favorite among chefs and home cooks alike.

Flank steak’s nutritional profile is defined by a high proportion of protein relative to calories and a lean fat composition. In a 100 g raw serving, this cut delivers approximately 21.22 g of high‑quality protein and 7.17 g of total fat, with 0 g carbohydrates — making it essentially a protein‑focused food with minimal caloric contribution from carbs. Compared to other popular steak cuts, flank steak tends to be leaner than ribeye and New York strip, which often have significantly higher marbling and saturated fat levels. For example, a ribeye steak may contain over 20 g of fat per 100 g raw, while flank steak remains below 10 g in most USDA profiles. The protein in flank steak is considered complete, providing all nine essential amino acids required for tissue building, repair, and metabolic functions. Amino acids like leucine, isoleucine, and valine (branched‑chain amino acids) play an important role in muscle protein synthesis, making flank steak a useful food for athletes and individuals engaged in resistance training. Indeed, research on beef and health outcomes indicates that protein and amino acids found in beef can positively influence markers of wellbeing, including physical function and lean body mass in older adults, though research specific to flank steak is limited. Flank steak also contributes meaningful micronutrients. Iron, present as heme iron — the form most readily absorbed by the body — supports red blood cell production and oxygen transport; 1.55 mg per 100 g makes it a valuable food for individuals with higher iron demands, such as women of reproductive age. Zinc (approximately 3.7 mg per 100 g) is another highlight, with roles in immune function, DNA synthesis, and wound healing. This zinc content is notable considering that many people do not meet recommended zinc intake levels through diet alone. Other vitamins include B bits such as niacin (6.257 mg), vitamin B6 (0.579 mg), and vitamin B12 (1.09 µg), which collectively support energy metabolism and nervous system function. Although the total fat content is moderate, the profile includes saturated, monounsaturated, and polyunsaturated fats. Saturated fatty acids like palmitic and stearic acid represent the majority of the saturated fat fraction, while monounsaturated fats are largely oleic acid. The cholesterol content — 65 mg per 100 g — follows expectations for red meat and should be considered in the context of individual cardiovascular risk profiles. Overall, flank steak’s nutrient density — high protein, valuable micronutrients, and modest caloric load — makes it a strong choice for diets focused on muscle maintenance, metabolic health, and nutrient adequacy.

Source: USDA FoodData Central (FDC ID: 169563)