Beef, plate, outside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled

Beef skirt steak comes from the plate primal cut on cattle, located in the belly muscle just below the ribs. Traditionally used in Mexican fajitas and Latin American cuisine, it’s prized for its rich beef flavor and coarse grain. The cut is long and flat, which makes it ideal for high‑heat cooking methods like broiling or grilling. There are two main skirt steak types: outside skirt and inside skirt. The outside skirt is prized for flavor and texture and is what the USDA refers to in this profile. Though both come from the plate, the outside skirt is typically wider and more intact in grain, making it ideal for quick cooking at high heat. Historically, skirt steak was a working‑class cut, inexpensive and tough, until the rise of Tex‑Mex cuisine popularized it. Today it’s valued in many regions as a flavorful, versatile steak that pairs well with marinades and bold seasonings. Beef itself derives from domesticated cattle (Bos taurus), and its use as a primary protein source in human diets dates back millennia. Through selective breeding and modern beef processing, specific cuts like outside skirt steak have become standardized with consistent nutrient profiles captured by databases such as USDA FoodData Central.

Skirt steak is a nutrient dense red meat, high in protein and vital micronutrients. In a standard 3 oz (85 g) cooked serving, this cut provides about 233 kcal, with ~24 g of protein — making it a robust source of complete amino acids essential for muscle repair and maintenance. Protein from beef is considered high biological value (HBV) because it contains all nine essential amino acids in ratios favorable for human needs. Its fat content (~14.4 g) contributes to total energy but also includes saturated fats (~5.97 g) that have implications for heart health if consumed in excess. Beyond macros, skirt steak supplies significant minerals — iron (2.66 mg) helps support red blood cell formation and oxygen transport, while zinc (5.72 mg) is crucial for immune function and wound healing. The cut also offers vitamin B12 (4.3 µg) well above daily needs, important for neurological health and DNA synthesis. Potassium (~393 mg) helps balance electrolytes and supports normal blood pressure, and phosphorus (~221 mg) contributes to bone structure and energy metabolism. Other micronutrients include selenium (~18.7 µg) and niacin (~4.33 mg), which play roles in antioxidant defenses and metabolic processes. Importantly, this steak has zero carbohydrates, making it suitable for low‑carb diets. Compared with leaner beef cuts (like round or sirloin), skirt steak has a slightly higher fat content but similarly high protein. Compared to poultry or fish, beef provides more highly bioavailable heme iron and B12, nutrients that can be more limited in plant sources.

Lean beef cuts, including outside skirt steak, offer several documented health advantages when consumed as part of varied dietary patterns. One of the most clear benefits is muscle synthesis and maintenance due to high‑quality protein; clinical evidence shows adequate protein intake supports muscle mass retention in aging adults and enhances recovery after exercise. The heme iron present in beef is more readily absorbed than non‑heme iron from plant foods, which helps prevent iron‑deficiency anemia — particularly valuable for women of reproductive age and endurance athletes. Beef is also rich in vitamin B12, essential for neurological function and red blood cell formation, and often difficult to obtain in adequate amounts from plant‑based diets. Minerals like zinc and selenium in beef support immune responses and antioxidant defenses. However, evidence also shows complex relationships between red meat consumption and chronic disease risk. A 2024 systematic review of randomized trials found that unprocessed beef intakes did not significantly affect most cardiovascular biomarkers but may slightly raise LDL cholesterol compared with low‑beef diets, a consideration for heart health. Additionally, long‑term epidemiological studies tie high red meat consumption with increased risk of cardiovascular disease, certain cancers, and type 2 diabetes, though causality is debated and risks are dose‑dependent. This emphasizes that moderate intake of lean beef within a balanced diet is prudent, with attention to portion sizes and frequency.

While lean beef provides important nutrients, several risk considerations are associated with red meat consumption. Epidemiological data indicate that higher intakes of red meat are associated with increased risk of cardiovascular disease (CVD), colorectal cancer, and type 2 diabetes — particularly when red meat is consumed in excess or in processed forms. Mechanistically, higher saturated fat and certain cooking‑induced compounds (like heterocyclic amines) may contribute to pro‑inflammatory states that elevate disease risk. Individuals with elevated LDL cholesterol, heart disease, or metabolic syndrome should monitor red meat intake and emphasize leaner cuts and portions consistent with dietary guidelines. Pregnant women should ensure beef is cooked to safe internal temperatures to avoid foodborne pathogens. Those with gout may find that high purine content in beef can contribute to uric acid elevations, exacerbating symptoms. Despite risks, lean beef can be included in moderation, emphasizing balanced intake alongside vegetables, whole grains, and heart‑healthy fats.

Source: USDA FoodData Central (FDC ID: 168745)