Is Flank Steak Considered Lean Meat? A Nutritional Analysis

October 18, 2025 •

4 min read

According to the USDA, a cut of cooked beef can be considered lean if a 100-gram serving contains less than 10 grams of total fat. With this standard in mind, many health-conscious individuals ask: is flank steak considered lean meat? The answer is a resounding yes, making it a flavorful and nutritious option for a variety of meals.

Quick Summary

Flank steak is a lean beef cut from the abdominal muscles, known for its intense beefy flavor and low fat content. It is rich in protein and essential nutrients like iron and B vitamins, making it a popular choice for health-conscious diners. Proper preparation through marination and high-heat cooking is key to maximizing its tenderness.

Key Points

Lean by USDA standards: A typical 3-ounce serving of trimmed flank steak contains less than 10 grams of fat, classifying it as a lean cut.
High in Protein: Flank steak is an excellent source of protein, providing over 24 grams per 3-ounce serving, which aids in muscle building and repair.
Rich in Nutrients: It is packed with essential nutrients like B vitamins, iron, and zinc, supporting energy metabolism and immune function.
Requires Marination: Due to its low fat content and long muscle fibers, flank steak benefits from marinating to ensure tenderness.
Must Slice Against the Grain: To avoid a chewy texture, always slice the cooked flank steak thinly and against the grain.
Best for High-Heat Cooking: Flank steak cooks well with hot and fast methods like grilling, pan-searing, and broiling to prevent it from drying out.
Budget-Friendly Option: It is often a more affordable cut of beef compared to premium steaks like ribeye.
Versatile Culinary Use: Flank steak's strong, beefy flavor makes it ideal for fajitas, stir-fries, and London broil.

Flank Steak's Nutritional Profile: A Closer Look

Flank steak, a long, flat cut from the cow's lower abdominal muscles, is indeed a lean cut of beef. Unlike fattier cuts with extensive marbling, flank steak has very little internal fat. A standard 3-ounce (85g) serving of broiled flank steak with visible fat trimmed contains approximately 163-165 calories, with around 7 grams of total fat. This puts it well within the USDA's definition of a lean cut, which requires less than 10 grams of total fat per 100 grams.

Beyond its low-fat status, flank steak is also an excellent source of high-quality protein. A 3-ounce serving can provide over 22-24 grams of protein, essential for muscle building and repair. This makes it a popular choice among fitness enthusiasts and those following a high-protein diet. The nutritional benefits extend to a rich profile of vitamins and minerals, including a significant amount of B vitamins (B6 and B12), iron, and zinc.

Advantages of Choosing Flank Steak

Choosing flank steak comes with several benefits for your health and your wallet. Its leanness makes it a suitable option for those monitoring their fat intake, particularly saturated fat. Compared to richer cuts like ribeye, flank offers a leaner profile without sacrificing a robust, beefy flavor. Furthermore, it is often a more budget-friendly alternative to premium cuts.

Another significant advantage is its versatility in the kitchen. Flank steak can be used in a variety of dishes, from quick stir-fries and fajitas to slow-braised recipes. Its ability to absorb flavors from marinades is a key factor in its popularity, as marinating is a crucial step for tenderizing this naturally tough cut.

Comparison of Steak Cuts

To better understand how flank steak stacks up, here's a comparison with some other common cuts of beef, based on a 100-gram cooked serving:


Cut	Approx. Fat Content (g)	Approx. Protein Content (g)	Leanness Profile	Best Cooking Method
Flank Steak	~8.2	~28	Lean	Grilling, Broiling, Pan-searing
Ribeye Steak	~17	~26	Rich/Fattier	Grilling, Pan-searing
T-bone Steak	Varies widely	Varies widely	Varies, often fattier	Grilling, Broiling
Skirt Steak	~12	~26	Less lean than flank	Grilling, Pan-searing
Sirloin Steak	Varies widely	Varies widely	Often lean	Grilling, Broiling, Pan-searing

Maximizing Tenderness and Flavor with Flank Steak

While its leanness is a nutritional plus, it means flank steak lacks the tenderness provided by marbling. Therefore, proper preparation is essential to avoid a chewy texture. A multi-step approach can ensure a juicy and tender result.

Marination: Marinating flank steak is highly recommended. Using an acidic marinade with ingredients like citrus juice, vinegar, and soy sauce helps break down the muscle fibers, tenderizing the meat and adding flavor. Marinate for at least 30 minutes, or for more profound results, up to 8 hours.
High-Heat Cooking: Flank steak benefits from hot and fast cooking methods, such as grilling, pan-searing, or broiling. This minimizes the cooking time and prevents the lean meat from drying out. A medium-rare to medium doneness is typically recommended.
Slicing Against the Grain: Perhaps the most critical step for serving flank steak is slicing it against the grain. The grain is the visible parallel lines of muscle fibers that run along the length of the steak. Slicing across these fibers shortens them, resulting in a more tender and pleasant texture. Slicing at a slight angle also helps create wider, more tender strips.
Resting: After cooking, let the steak rest for 5 to 10 minutes before slicing. This allows the juices to redistribute throughout the meat, preventing them from running out when you cut it and keeping it moist.

Conclusion

Ultimately, flank steak is indeed considered a lean meat, offering a flavorful and protein-rich option for health-conscious individuals. Its low fat content and high nutritional value, packed with essential vitamins and minerals, make it a smart choice for a balanced diet. By understanding its characteristics and applying the right cooking techniques—like marinating and slicing against the grain—you can enjoy a delicious and tender steak. For a comprehensive list of beef cuts and their nutritional information, you can consult official resources from the USDA.

How to Choose the Best Flank Steak

To get the best result from your flank steak, consider these tips when shopping:

Look for quality grades: Opt for USDA Choice or Select grade beef, which indicate quality standards.
Check the appearance: A good flank steak should be a deep, purplish-red color. Avoid cuts that look grayish or have a dull color.
Examine the grain: While a long, pronounced grain is a characteristic of flank steak, you can still observe the quality of the muscle fibers. A good cut should have a tight, consistent texture.

By keeping these points in mind, you can confidently select and prepare a healthy and delicious flank steak.

Frequently Asked Questions

Yes, flank steak is considered a lean meat by USDA standards. A 100-gram serving typically contains less than 10 grams of total fat, especially when trimmed of any visible fat.

Flank steak is an excellent source of lean protein and is rich in essential nutrients like iron, zinc, and various B vitamins, particularly B6 and B12. It contains relatively low amounts of fat compared to other beef cuts.

While not strictly required, marinating flank steak is highly recommended. The acidic components in a marinade help to break down the muscle fibers, tenderizing the meat and adding flavor to this naturally tougher cut.

To prevent flank steak from being tough, you should marinate it, cook it quickly over high heat to a medium-rare or medium doneness, and always slice it thinly against the grain after letting it rest.

The grain on flank steak is very visible, appearing as long, parallel muscle fibers running along the length of the meat. To cut against the grain, you should slice perpendicular to these lines.

Both are flavorful cuts, but skirt steak is generally longer, thinner, and has more fat, giving it a richer flavor. Flank steak is wider, thicker, and leaner, with a more pronounced muscle grain.

Yes, flank steak can be a great option for weight loss. Its low-fat, high-protein profile helps keep you full and supports muscle mass, all for a lower calorie count than many other steak cuts.