Flank, Steak Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 256

% Daily Value *

Total Fat 16g %25

Saturated Fat 7g %34

Trans Fat ~g

Cholesterol 72mg %0

Sodium 70mg %4

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 27g

Vitamin D ~IU %0

Calcium 6.0mg %0

Iron 3.3mg %18

Potassium 337mg %8

Phosphorus 256.0mg %25

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in flank, steak

Vitamin A 0.0IU %0

Vitamin C 0.0mg %0

Vitamin K 2.5µg %2

Vitamin E 0.7mg %5

Vitamin B5 (Pantothenic acid) 0.4mg %7

Vitamin B1 (Thiamin) 0.1mg %12

Vitamin B2 (Riboflavin) 0.2mg %14

Vitamin B6 0.4mg %27

Vitamin B3 (Niacin) 4.4mg %28

Vitamin B12 3.3µg %138

Minerals in flank, steak

Calcium 6.0mg %0

Manganese 0.0mg %1

Sodium 70.0mg %5

Magnesium 23.0mg %5

Potassium 337.0mg %9

Copper 0.1mg %13

Iron 3.3mg %19

Phosphorus 256.0mg %26

Zinc 5.8mg %41

Selenium 30.4µg %55

Amino Acids in flank, steak

Valine 1.3g %67

Leucine 2.1g %73

Isoleucine 1.2g %81

Methionine 0.7g %89

Tyrosine 0.9g %97

Cystine 0.3g %98

Lysine 2.2g %100

Tryptophan 0.3g %101

Threonine 1.2g %105

Phenylalanine 1.1g %112

Histidine 0.9g %123

Fatty Acids in flank, steak

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of flank, steak is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Flank, Steak has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 49
Leucine 59 79
Isoleucine 30 45
Lysine 45 83
Tryptophan 6 11
Threonine 23 44
Histidine 15 34
Met+Cys 22 37
Phe+Tyr 30 73

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in flank, steak is 4.3 which makes it a medium P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of flank, steak is 2.6 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in flank, steak as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that flank, steak is lacking.

Nutrient Density Score for flank, steak is 20/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for flank, steak

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 48.49 <12
Potassium:Sodium 4.81 >2
Caclcium:Magnesium 0.26 <2
Iron:Copper 27.73 <15
Calcium:Phosphorus 0.02 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 56%

low satiety
high satiety
medium satiety

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

30% of insulinogenic calories