Beef flank is a popular lean meat that is usually trimmed to 0" fat and braised for tenderness. A 100 g serving of beef flank provides approximately 237 calories. In this article, we'll explore its nutritional value, health benefits, cooking methods, and recipe ideas.

Beef flank is a good source of protein and other nutrients, such as iron, zinc, and vitamin B12. However, it is also relatively high in fat, so it's recommended to consume it in moderation if you're watching your calorie intake.

When selecting beef flank, look for choice grade cuts that have a bright red color and little to no marbling. It's also important to store it properly in the fridge or freezer to prevent spoilage.

Calories in Beef Flank

A 100 g serving of beef flank contains approximately 237 calories. This amount may vary depending on how it is prepared and the amount of fat left on the meat.

Protein Content in Beef Flank

Beef flank is a good source of protein, with a 100 g serving providing approximately 24 g. This nutrient is important for building and repairing muscles.

Fat Content in Beef Flank

Beef flank is a relatively fatty cut of meat, with a 100 g serving containing approximately 16 g of fat. However, most of this fat can be trimmed off before cooking to reduce the calorie content.

Carbohydrate Content in Beef Flank

Beef flank is a low-carb food, with only 1 g of carbohydrates per 100 g serving. This makes it a good choice for those following a low-carb or ketogenic diet.

Vitamins and Minerals in Beef Flank

Beef flank is a good source of many vitamins and minerals, including iron, zinc, vitamin B12, and phosphorus. These nutrients are important for maintaining good health and preventing nutrient deficiencies.

Health Benefits of Beef Flank

Consuming beef flank in moderation can have several health benefits, such as providing important nutrients, supporting muscle growth and repair, and aiding in weight loss efforts. However, it's important to choose lean cuts and limit your intake to avoid consuming too much saturated fat and cholesterol.

Nutritional Comparison of Beef Flank with Other Meats

Compared to other meats, beef flank is a relatively lean choice. For example, a 100 g serving of cooked beef flank contains approximately 237 calories and 24 g of protein, while the same amount of cooked pork shoulder contains approximately 270 calories and 22 g of protein.

How to Cook Beef Flank?

Beef flank is a versatile cut that can be prepared in many different ways. One popular method is to braise it in a flavorful liquid, such as beef broth or red wine, for several hours until it becomes tender. It can also be marinated and grilled or seared in a hot pan and finished in the oven.

Recipes with Beef Flank

Here are a few recipe ideas that feature beef flank: 1. Beef Flank Steak with Chimichurri Sauce: Marinate beef flank in a mixture of olive oil, garlic, and fresh herbs, then grill to medium-rare. Top with a homemade chimichurri sauce made from parsley, cilantro, red wine vinegar, and red pepper flakes.
2. Beef Flank Pho: Simmer beef flank in a pot of homemade beef stock with ginger, star anise, and cinnamon until tender. Serve with rice noodles, fresh herbs, and a squeeze of lime.
3. Beef Flank Fajitas: Slice beef flank thinly and marinade in a mixture of lime juice, cumin, and chili powder. Saute with bell peppers and onions and serve with tortillas and guacamole.

Tips to Select and Store Beef Flank

To select the best beef flank, look for choice grade cuts with a bright red color and little to no marbling. Avoid cuts that are discolored or have a strong odor. When storing beef flank, keep it in the fridge or freezer in an airtight container or wrapped tightly in plastic wrap. Use it within 2-3 days if stored in the fridge or up to 6 months if stored in the freezer.