A serving of 4 oz (112 g) of Beef Flank Steak contains approximately 180 calories. As a lean cut of meat, flank steak is an excellent source of protein without excessive amounts of fat. Keep reading to learn more about the nutritional value, benefits, and cooking tips for this delicious cut of beef.

In addition to its protein content, 4 oz (112 g) of Beef Flank Steak contains approximately 23 g of protein, 8 g of fat, and no carbohydrates. This makes it a low-carb option for individuals who are watching their carb intake. Additionally, flank steak is rich in nutrients like iron, zinc, and vitamin B12.

In this article, we'll explore how this cut of beef can fit into different dietary needs and lifestyles, and how to prepare it to maximize its flavor and texture.

Calories in Beef Flank Steak

As mentioned earlier, a serving of 4 oz (112 g) of Beef Flank Steak contains approximately 180 calories. This makes it a great option for individuals looking to maintain or lose weight without sacrificing protein intake. It's important to note that the way a flank steak is prepared can impact its caloric content. For example, marinating and grilling the meat can add additional calories from fat and sugar in the marinade. Overall, flank steak can be a healthy and satisfying addition to a balanced diet, especially when paired with plenty of vegetables and whole grains.

Protein Content in Beef Flank Steak

Beef Flank Steak is an excellent source of protein, with 4 oz (112 g) serving containing approximately 23 g of protein. This makes it a great option for athletes and individuals looking to build or maintain muscle mass. Protein is also important for satiety and keeping you feeling full, which may help with weight management. Additionally, protein is essential for maintaining healthy hair, skin, nails, and immune function. Overall, incorporating Beef Flank Steak into your diet can be an easy, flavorful way to reach your daily protein goals.

Fat Content in Beef Flank Steak

Beef Flank Steak is a relatively low-fat cut of meat, with 4 oz (112 g) serving containing approximately 8 g of fat. However, it's important to note that not all fats are created equal. Flank steak contains mainly unsaturated fats, which can be beneficial for heart health in moderation. However, it's important to balance your dietary fat intake with plenty of fruits and vegetables to ensure you get a variety of nutrients. Overall, Beef Flank Steak can be a healthy addition to a balanced diet, especially when paired with plenty of fiber-rich plant foods.

Carbohydrate Content in Beef Flank Steak

Beef Flank Steak is a great option for individuals following a low-carb or ketogenic diet, with no carbohydrates per serving. However, it's important to balance your macronutrient intake with plenty of healthy fats and fiber-rich plant foods. Additionally, marinating and cooking methods can add carbohydrates to the dish. For example, a sweetened marinade or breading can significantly increase the carbohydrate content. Overall, Beef Flank Steak can be a versatile protein source for individuals with a variety of dietary needs and preferences.

Vitamins and Minerals in Beef Flank Steak

Beef Flank Steak is a nutrient-dense food, containing high levels of iron, zinc, and vitamin B12. A 4 oz (112 g) serving of flank steak contains approximately 2.7 mg of iron, 4.1 mg of zinc, and 1.9 mcg of vitamin B12. These nutrients are essential for oxygen transport, immune function, and cellular metabolism. However, it's important to note that the bioavailability of these nutrients can vary based on factors like cooking method and absorption enhancers (such as vitamin C). Overall, Beef Flank Steak can be an easy and tasty way to boost your nutrient intake and support overall health.

Benefits of Consuming Beef Flank Steak

In addition to being a great source of protein and essential nutrients, Beef Flank Steak has other potential health benefits. For example, lean protein sources like flank steak may help reduce risk factors for heart disease and other chronic conditions. Additionally, incorporating high-quality animal protein into your diet can support muscle repair and recovery after exercise. Overall, Beef Flank Steak can be a flavorful and nutrient-dense addition to a balanced diet.

Cooking Tips for Beef Flank Steak

Flank steak is a versatile cut of meat that can be cooked in a variety of ways. Here are some tips for optimal flavor and texture: 1. Marinate the meat for at least 30 minutes to add additional flavor and tenderize the meat. 2. Grill or broil the meat over high heat for a few minutes on each side, until it reaches an internal temperature of at least 145°F (63°C) for medium-rare.

Serving Suggestions for Beef Flank Steak

Beef Flank Steak pairs well with a variety of flavors and cuisines. Here are some ideas for incorporating flank steak into your meals: 1. Slice the steak thinly and serve over a bed of mixed greens for a light and refreshing salad. 2. Serve alongside roasted vegetables and a whole grain like quinoa or brown rice for a balanced and satisfying bowl.

Health Precautions in Consuming Beef Flank Steak

Although Beef Flank Steak can be a healthy and nutrient-dense food, there are some precautions to keep in mind. Firstly, it's important to handle and cook meat safely to prevent foodborne illness. This includes washing your hands and cooking tools thoroughly, cooking the meat to the appropriate temperature, and storing leftovers promptly. Additionally, some individuals may have an increased risk of heart disease or other conditions from consuming too much animal protein. It's important to balance your protein intake with plenty of fruits, vegetables, and whole grains.

Comparing Beef Flank Steak with Other Beef Cuts

When selecting beef for your meals, it's important to consider the nutritional differences between different cuts. For example, Beef Flank Steak is a relatively lean cut of meat, with a moderate amount of protein and low amount of fat. In contrast, cuts like Ribeye or T-bone steak contain significantly more fat and calories. However, they can be a great source of flavor and may be more satisfying for some individuals.