If you are looking for a low-calorie lean protein option, 1 oz beef flank (lean only, trimmed to 0" fat, choice grade, cooked, broiled) is an excellent choice. With only 55 calories per serving, it can provide a healthy dose of protein while helping you maintain a calorie deficit.

What's more, beef flank is high in iron and vitamin B12, two essential nutrients that are often lacking in the typical Western diet. A 1 oz serving of beef flank contains approximately 0.7 mg of iron and 0.5 mcg of vitamin B12, meeting 8% and 21% of the daily recommendation, respectively.

In this article, we'll explore some practical tips and strategies for incorporating 1 oz beef flank into your diet for optimal health and weight loss.

Low-calorie lean protein option

A 1 oz serving of beef flank contains only 55 calories, making it an ideal choice for those who are trying to reduce their calorie intake while still meeting their protein needs. Compared to other cuts of beef, such as ribeye or New York strip steak, which can contain up to 200-300 calories per 1 oz serving, beef flank is a much leaner option.

High in iron and vitamin B12

Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Without enough iron, you may feel tired, weak, or even experience shortness of breath. Vitamin B12 is important for nerve function, DNA synthesis, and red blood cell formation. In addition to iron and vitamin B12, beef flank also contains other important nutrients, including zinc, phosphorus, and selenium.

Great for weight loss diets

Protein is important for weight loss because it can help you feel full and satisfied after a meal. This can prevent overeating and snacking between meals, which can lead to weight gain. In addition, protein has a higher thermic effect than carbohydrates or fat, which means that your body burns more calories digesting protein than it does digesting other nutrients. By adding 1 oz beef flank to your meals, you can boost your protein intake without adding a lot of calories. You can also use beef flank to replace higher-calorie cuts of meat in your favorite recipes, such as stir-fries, salads, or tacos.

Versatile cooking option

Beef flank has a tender and flavorful texture that makes it an excellent choice for grilling, broiling, or sautéing. You can also use beef flank in stir-fries, salads, or wraps for a quick and easy meal. When cooked properly, beef flank can be a delicious and healthy addition to any meal. You can season it with your favorite spices or marinades to add extra flavor and variety to your meals.

Lean cut of meat

Beef flank is often used in South American and Asian cuisines for its tender texture and rich flavor. Compared to other cuts of beef, such as ribeye or sirloin steak, beef flank is much leaner and contains less saturated fat. This makes it a healthier option for those who are watching their cholesterol levels or trying to reduce their overall fat intake.

Healthier alternative compared to other cuts

Many cuts of beef, such as ribeye or New York strip steak, are high in saturated fat and calories. This can contribute to weight gain, high cholesterol, and other health problems. Beef flank, on the other hand, is a leaner cut that contains less fat and calories. By choosing leaner cuts of beef, you can still enjoy the benefits of high-quality protein without the added health risks.

Can help with satiety and fullness

Protein has a satiating effect, which means that it can help you feel full and reduce hunger between meals. In addition, beef flank is a low-calorie option that can add volume to your meals without contributing too many calories. By including 1 oz of beef flank in your meals, you can help reduce snacking and overeating, which can contribute to weight gain and other health problems.

Can be used in stir-fries and salads

Stir-fries and salads are quick and easy meals that can be customized with your favorite vegetables, herbs, and spices. By adding 1 oz of beef flank to your stir-fries and salads, you can boost your protein intake and add a rich, meaty flavor to your meals. Beef flank can be cooked ahead of time and stored in the refrigerator for use throughout the week. This makes it a convenient option for meal prep and busy weeknight dinners.

Tender and flavorful

Beef flank is a popular choice for grilling or broiling because of its tender texture and rich flavor. When cooked properly, beef flank can be juicy and flavorful, making it a satisfying addition to any meal. You can season beef flank with your favorite spices and herbs or marinate it overnight to enhance its natural flavor. This can add variety and excitement to your meals, making it easier to stick to a healthy eating plan.

A good source of zinc

Zinc is important for immune function, protein synthesis, and wound healing. A deficiency in zinc can lead to a weakened immune system, impaired growth and development, and other health problems. By including beef flank in your diet, you can help meet your daily zinc needs and support optimal health and well-being.