If you’re focused on building a healthy, protein-rich diet, understanding flank steak nutrition is essential. This lean cut of beef is not only flavorful but also packed with nutrients that support muscle growth, energy levels, and overall health.
In this guide, we’ll break down the nutrition facts for flank steak, including calories, protein, fat, and essential micronutrients. Whether you’re considering adding flank steak to your meal plan or are just curious about its health benefits, this article covers everything you need to know.
What is Flank Steak?
Flank steak is a cut of beef taken from the abdominal muscles or lower chest of the cow. It’s known for its rich, beefy flavor and slightly fibrous texture.
While flank steak is naturally lean, it can be tough if not prepared properly. That’s why moist cooking methods like braising or marinating before grilling are often recommended to help break down muscle fibers and enhance tenderness.
Why Know the Nutrition of Flank Steak?
Knowing the nutritional profile of flank steak helps you:
- Manage your calorie intake
- Monitor fat and protein consumption
- Plan balanced meals
- Tailor your diet based on fitness or health goals (e.g., low-carb, high-protein diets)
Now let’s dive into the numbers.
Flank Steak Nutrition Facts by Serving Size
Standard 3 oz Flank Steak
- Calories: 163
- Fat: 7g
- Cholesterol: 67mg
- Sodium: 48mg
- Potassium: 288mg
- Carbohydrates: 0g
- Sugar: 0g
- Protein: 24g
- Calcium: 1.3% of DV
- Iron: 8.2% of DV
✅ A 3 oz portion is great for low-carb, high-protein diets.
5 oz Flank Steak
- Calories: 271
- Fat: 11.7g
- Cholesterol: 111.7mg
- Sodium: 80mg
- Potassium: 480mg
- Protein: 40g
- Calcium: 2.2% of DV
- Iron: 13.7% of DV
✅ Ideal for post-workout meals with higher protein needs.
6 oz Flank Steak
- Calories: 326
- Fat: 14g
- Cholesterol: 134mg
- Sodium: 96mg
- Potassium: 576mg
- Protein: 48g
- Calcium: 2.6% of DV
- Iron: 16.4% of DV
✅ Higher portion size for individuals needing more protein and iron.
Raw Flank Steak Nutrition
Per 1 oz (Raw)
- Calories: 39
- Fat: 2g
- Cholesterol: 11mg
- Sodium: 11mg
- Protein: 4g
Per 4 oz (Raw – CalorieKing)
- Calories: 268
- Fat: 14.7g
- Cholesterol: 80mg
- Sodium: 81mg
- Protein: 31.7g
✅ Useful for those logging macros using raw weight.
Grass-Fed Flank Steak Nutrition
Grass-fed beef typically contains fewer calories and higher levels of omega-3s compared to grain-fed.
Per 4 oz (Raw)
- Calories: 170
- Fat: 7g
- Cholesterol: 50mg
- Sodium: 65mg
- Protein: 25g
- Iron: 10% of DV
✅ A heart-healthy, grass-fed choice for clean eaters.
Whole Foods Beef Flank Steak Nutrition
If you prefer to shop for meat at Whole Foods or organic stores, here’s what you can expect:
Per 4 oz (Whole Foods)
- Calories: 174
- Fat: 10g
- Cholesterol: 46mg
- Sodium: 61mg
- Protein: 32g
- Iron: 10% of DV
✅ A clean option for organic-focused shoppers.
Boneless Flank Steak Nutrition
Most flank steaks are boneless, making them easy to cook and slice.
Per 4 oz (Boneless)
- Calories: 180
- Fat: 9g
- Cholesterol: 45mg
- Sodium: 60mg
- Protein: 24g
- Iron: 23% of DV
✅ Excellent iron source for those with low iron levels.
Health Benefits of Flank Steak
✅ High Protein: Ideal for muscle building and recovery
✅ Zero Carbs: Great for keto and low-carb diets
✅ Rich in Iron: Supports red blood cell function
✅ Low Calorie per Gram of Protein: Efficient for fat loss diets
Best Ways to Cook Flank Steak
To retain its nutritional value and tenderness, try these cooking methods:
- Grilling – for a smoky, charred surface
- Braising – slow-cooked to break down connective tissue
- Pan-searing – for quick weeknight meals
- Slow-cooking or smoking – for juicy, fall-apart texture
✅ Slice against the grain to maximize tenderness.
FAQs on Flank Steak Nutrition
A: A 3 oz flank steak contains 163 calories, 24g protein, 7g fat, 288mg potassium, and 8.2% iron.
A: About 703 calories, 96g of protein, 35g fat, and 7mg of iron per pound.
A: Yes. It’s high in protein and low in carbs—ideal for muscle preservation and appetite control.
Conclusion
Flank steak is a lean, nutrient-dense, and versatile cut of beef. Whether you’re trying to build muscle, lose weight, or just eat healthier, flank steak can be a smart addition to your balanced diet.
Its high protein content, zero carbohydrates, and rich micronutrient profile make it a popular choice among fitness enthusiasts and health-conscious eaters alike.
Next time you’re planning a high-protein meal, consider making flank steak your star ingredient.
