If you're looking for a lean and nutritious source of protein, 1 oz of beef flank (trimmed to 0" fat, choice grade, cooked, broiled) fits the bill! With only 57 calories, this cut of meat is a great option for those who want to keep their calorie intake in check while still enjoying the benefits of beef.

Aside from its low calorie count, 1 oz of beef flank is also rich in essential nutrients like protein, iron, zinc, and vitamin B12. In this article, we'll take a closer look at the nutritional profile of beef flank, as well as the best ways to prepare and enjoy this flavorful cut of beef.

Whether you're a fitness enthusiast or just trying to eat a healthier diet, beef flank has a lot to offer. Read on to learn more about this delicious and nutritious cut of meat!

Calorie Count

As previously mentioned, 1 oz of beef flank (trimmed to 0" fat, choice grade, cooked, broiled) contains only 57 calories. This makes it a great choice for those who are watching their calorie intake but still want to enjoy the benefits of beef. It's worth noting that the calorie count of beef flank may vary slightly depending on factors like cooking method and thickness of the cut. However, all things considered, beef flank is still a relatively low-calorie option compared to other cuts of beef.

Fat Content

As its name suggests, beef flank that is trimmed to 0" fat is an incredibly lean cut of meat. In fact, a 1 oz serving of trimmed beef flank contains only 1.8 grams of fat, with only 0.7 grams of that being saturated fat. It's worth noting that not all cuts of beef are as lean as beef flank. Other cuts like ribeye or sirloin can have much higher fat content, so it's important to pay attention to the labeling and choose your cuts wisely.

Protein Content

One of the biggest benefits of beef flank is its high protein content. In a 1 oz serving of trimmed beef flank, you'll get about 8 grams of protein – that's over 25% of your daily protein needs! However, it's important to keep in mind that not all protein sources are created equal. Animal-based proteins like beef are considered complete proteins, meaning they contain all the essential amino acids your body needs to build and repair tissues. In contrast, plant-based proteins like beans or grains may not contain all the essential amino acids, so it's important to mix and match protein sources to get a complete range of nutrients.

Cooking Method

When it comes to cooking beef flank, there are a few different methods you can use. One of the most popular is broiling, as it allows the meat to cook quickly and evenly. Other cooking methods that work well for beef flank include grilling, pan-searing, or slow-cooking in a crockpot. Just be sure to keep a close eye on the internal temperature of the meat to ensure it's cooked to your liking.

Quality Grade

Beef flank is typically graded by the USDA based on factors like marbling (the amount of fat in the meat) and maturity (the age of the animal). The highest quality grade for beef is Prime, followed by Choice and then Select. Beef flank that is graded as Choice is a good option for those who want a balance of quality and affordability. However, keep in mind that higher quality grades may also come with a higher price tag. If you're on a budget, choosing a lower quality grade like Select can still result in a tasty and nutritious meal.

Serving Size

When it comes to serving size, 1 oz of beef flank is a relatively small portion. However, when combined with other healthy ingredients like vegetables or whole grains, it can add up to a satisfying and balanced meal. Of course, everyone's caloric and nutritional needs are different, so it's important to consult with a healthcare professional or registered dietitian to determine the right serving size for you.

Calorie Intake

While 1 oz of beef flank is a low-calorie option, it's still important to keep your overall calorie intake in check if you're trying to lose weight or maintain a healthy weight. Remember, everyone's caloric needs are different based on factors like age, sex, weight, and activity level, so it's important to consult with a healthcare professional or registered dietitian to determine the right calorie intake for you.

Macro-nutrients

In addition to being a great source of protein, beef flank also contains a number of other important macro-nutrients like iron, zinc, and vitamin B12. While 1 oz of beef flank may not provide all of your daily macro-nutrient needs, it can certainly contribute to a balanced and nutritious diet. Other sources of these essential nutrients include leafy greens, shellfish, and fortified cereals.

Preparation

When it comes to preparing beef flank, there are a few key tips to keep in mind. First, be sure to trim any excess fat off the meat to keep the calorie count and fat content low. When cooking, be sure to use a meat thermometer to ensure that the internal temperature reaches at least 145°F for medium-rare. Finally, let the meat rest for a few minutes after cooking to allow the juices to redistribute before slicing and serving.

Health Benefits

Eating beef flank (and other lean cuts of beef) can offer a number of health benefits. For example: - Zinc is important for supporting immune function, while vitamin B12 is needed for proper nerve and brain function. - Beef is also a good source of CLA (conjugated linoleic acid), which has been shown to have anti-cancer and anti-inflammatory properties.