If you're looking for a protein-packed meal with a rich and hearty flavor, look no further than beef flank steak! One serving of broiled beef flank steak (approximately 6oz) contains around 720 calories. Despite the high calorie count, beef flank steak is a nutritious option packed with vitamins and minerals. In this article, we'll explore some tips for buying and preparing beef flank steak, as well as its nutritional value and potential health benefits.

Beef flank steak is a great source of protein, containing around 63g per serving. Additionally, it provides significant amounts of important vitamins and minerals such as iron and zinc. However, it is important to note that beef flank steak is also high in fat and should be consumed in moderation.

In this article, we aim to provide a balanced and informative overview of beef flank steak, including its nutritional content, flavor profile, and cooking methods.

Calories and Serving Size

As previously mentioned, one serving of broiled beef flank steak contains around 720 calories. However, it is important to note that this is for a generous 6oz serving size. If you are looking to cut down on calories, consider reducing the serving size to 4oz or 3oz. Remember, every person's nutritional needs are different, so it is important to consult with a healthcare professional about how much beef flank steak you should be consuming based on your individual needs and lifestyle.

Nutrition Facts

Beef flank steak contains various important vitamins and minerals that can benefit your overall health. In addition to its high protein content, beef flank steak is a great source of iron and zinc. Iron is a vital nutrient that helps the body produce hemoglobin, which is responsible for carrying oxygen to your body's tissues. Zinc is important for maintaining a healthy immune system and wound healing. However, beef flank steak is also high in saturated fats, which can be harmful to your health in excess. Therefore, it's important to balance your intake of beef flank steak with other nutritious foods like fruits and vegetables.

Fat, Protein, and Carbohydrate Content

Beef flank steak is high in protein, with approximately 63g per serving. It is also a good source of fat and contains around 44g per serving. However, it is relatively low in carbohydrates, containing only around 1g per serving. When compared to other cuts of beef, beef flank steak is considered to be a leaner option. It has less fat than cuts like ribeye or New York strip steak. However, it is still important to consume beef flank steak in moderation as too much saturated fat can have negative effects on your health.

Vitamins and Minerals

Beef flank steak is a great source of various important vitamins and minerals, including iron, zinc, and vitamin B12. Iron is an essential mineral that helps to transport oxygen to your body's tissues, while zinc plays an important role in immune function and wound healing. Vitamin B12 is critical for the proper function of the brain, nervous system, and the formation of red blood cells. Consuming beef flank steak in moderation can help ensure you are getting enough of these vital nutrients.

Health Benefits of Beef Flank Steak

In addition to its protein and nutrient content, beef flank steak has various potential health benefits when consumed in moderation. For example, consuming lean cuts of beef like flank steak can help support healthy muscle development and prevent muscle loss as you age. Additionally, the iron and zinc found in beef flank steak can help support a healthy immune system, while vitamin B12 can improve brain function. However, it is important to note that consuming too much red meat, including beef flank steak, has been linked to an increased risk of certain health conditions like heart disease and certain types of cancer.

Cuts of Beef Flank

Beef flank can be divided into various cuts, each with its own unique flavor and texture. Some popular cuts of beef flank include the flank steak, skirt steak, hanger steak, and flap steak. Flank steak is the most commonly available cut and is known for its rich, meaty flavor and slightly chewy texture. Skirt steak is similar in taste and texture, but is slightly thinner and often used in Mexican cuisine. Hanger steak and flap steak are less commonly available, but are prized for their tender texture and bold beefy flavor.

Flavor Profile of Beef Flank

Beef flank steak is known for its rich, meaty flavor that comes from its high fat content. When cooked correctly, beef flank steak can be incredibly tender and juicy. It is often seasoned with simple spices like garlic, salt, and pepper, and can be marinated to infuse additional flavor. Overall, beef flank steak is a hearty and satisfying cut of meat that can elevate any meal.

Cooking Methods for Beef Flank Steak

When it comes to cooking beef flank steak, there are various methods that can be used to create a delicious and tender final product. One popular method is to grill or sear the steak over high heat for a few minutes on each side, then finish cooking in the oven. This method creates a flavorful crust on the outside of the steak while keeping the inside juicy and tender. Another option is to slow-cook beef flank steak in the oven or a slow cooker to make it fall-off-the-bone tender. This method requires more time and effort, but can yield incredibly flavorful results.

Nutritional Comparison of Different Cuts of Beef

While beef flank steak is a leaner cut when compared to some other cuts of beef, it is important to note that all red meat should be consumed in moderation due to its fat content. Some other popular cuts of beef include ribeye steak and New York strip steak. Ribeye is known for its rich, marbled texture and tends to be higher in fat and calories than flank steak. New York strip steak is a leaner cut than ribeye but contains more fat and calories than flank steak. Overall, beef flank steak is a great option for those looking for a leaner cut of beef that is still packed with flavor and nutrients.

Tips for Buying and Preparing Beef Flank

When buying beef flank steak, look for cuts that are bright red and firm to the touch. Avoid steaks that are discolored or have a slimy texture. Before cooking, marinate the steak for at least 30 minutes to help tenderize the meat and infuse additional flavor. When cooking, be sure to preheat your grill or pan to ensure a nice sear on the steak. Finally, when slicing the steak, be sure to slice against the grain to ensure a tender final product.