Nutritional Breakdown of 200g Raw Flank Steak
A 200-gram serving of raw flank steak, when the fat is trimmed, is a notably lean source of protein. The exact calorie count depends on whether any visible fat is left on the cut. For a raw cut with separable lean and fat, the count is slightly higher. However, focusing on the leanest preparation offers the clearest picture for diet-conscious individuals. The calorie count of approximately 274 comes predominantly from its high protein content, with a moderate amount of fat.
Macronutrient Profile
For a 200g serving of raw flank steak (lean only), the macronutrient distribution is highly favorable for those following a low-carb or high-protein diet:
- Protein: At approximately 43 grams, it provides a significant portion of the daily recommended protein intake. This is crucial for muscle repair, growth, and overall body function.
- Fats: With roughly 10 grams of total fat, flank steak is considered a lean cut. The majority of the fat is monounsaturated, which is considered a healthier type of fat.
- Carbohydrates: Flank steak contains zero carbohydrates, making it an ideal choice for keto or carnivore diets.
Key Vitamins and Minerals
Beyond macronutrients, flank steak is also a dense source of essential micronutrients that contribute to overall health. It is particularly rich in B vitamins, iron, and zinc.
- B Vitamins: The cut provides a substantial amount of Vitamin B12, crucial for nerve function and red blood cell formation, and Vitamin B6, which aids in metabolism.
- Iron: As a red meat, flank steak is an excellent source of heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based sources.
- Zinc and Selenium: These minerals are vital for immune function and cellular health. Flank steak offers a healthy dose of both in a single serving.
Comparison of Flank Steak to Other Beef Cuts (Per 100g Raw)
To put the caloric and nutritional value of flank steak into perspective, here is a comparison with other popular cuts of beef, all per 100g of raw, trimmed meat.
| Beef Cut | Approximate Calories (kcal) | Total Fat (g) | Protein (g) |
|---|---|---|---|
| Flank Steak | ~137 | ~5 | ~21.5 |
| Sirloin Steak | ~201 | ~7.8 | ~30 |
| Ribeye Steak | ~290 | ~20 | ~24 |
| Tenderloin | ~185 | ~7 | ~26 |
Note: Nutritional values can vary depending on the marbling, grade, and trimming of the meat. Values shown are approximate based on raw, lean-only cuts.
Cooking Impact on Calorie Count
While the 274 calories reference the raw state, the final calorie count of your cooked flank steak will be slightly different. Cooking does not magically create or destroy calories; rather, it changes the composition and weight of the meat. As the meat cooks, it loses water weight, which can make a cooked 200g portion feel more calorie-dense per gram than its raw counterpart. The cooking method also plays a significant role. For example, grilling or broiling with minimal added fats will keep the calorie count close to the raw value, whereas pan-frying in oil or butter will increase the final caloric load.
Best Practices for Calorie-Conscious Cooking
- Choose Lean Cuts: Always opt for flank steak that is well-trimmed of visible fat to start with the lowest calorie base. Flank steak is naturally leaner than cuts like ribeye, making it a great choice.
- Marinate Smartly: Use low-calorie marinades, such as a base of soy sauce, lime juice, or rice vinegar, instead of high-sugar or oil-heavy options. Marinating also helps tenderize this leaner cut.
- Use Healthy Cooking Methods: Grilling, broiling, and air frying are excellent options for cooking flank steak without adding excess fat. These methods rely on dry heat to cook the meat quickly and evenly.
- Slice Against the Grain: Flank steak has prominent muscle fibers. Slicing against the grain after cooking makes it more tender and enjoyable to eat, improving the texture without adding any calories.
Conclusion
In summary, 200g of raw, lean-trimmed flank steak contains approximately 274 calories, with its primary contribution coming from high-quality protein. It is a smart, nutritious choice for those watching their diet, as it offers a rich flavor profile and essential micronutrients like B vitamins, iron, and zinc. To maintain its lean status, opt for cooking methods that don't add significant amounts of fat and always slice it against the grain for maximum tenderness. By understanding its nutritional profile, you can easily incorporate this versatile and healthy cut into a balanced diet. For more detailed nutrition information on beef, you can explore resources like the USDA's FoodData Central system.
More information on beef nutrition
For those interested in delving deeper into the nutritional science of beef and other foods, authoritative sources like the USDA's National Nutrient Database are invaluable resources.
More Flank Steak Benefits
- High in B vitamins, which are crucial for energy metabolism.
- An excellent source of iron for red blood cell formation.
- A very affordable and versatile cut of meat.
How to Cook Flank Steak to Maximize Flavor
- Marinate for at least 30 minutes, or up to 24 hours, for best flavor and tenderness.
- Heat your pan or grill to a high temperature before searing.
- Rest the steak for 5-10 minutes after cooking to allow juices to redistribute.
