Calories in Flank Steak: Nutritional facts for Flank Steak Types

A 100-gram serving of raw flank steak contains 165 calories. A 100-gram serving of broiled flank steak contains 219 calories.

One kilogram (1000g) of raw flank steak contains 1650 calories. One kilogram of broiled flank steak contains 2190 calories.

The calorie content of one flank steak depends on its weight. A whole flank steak that weighs 1.5 pounds (680g) raw contains 1122 calories. A broiled flank steak that had a raw weight of 1.5 pounds (680g) contains 1117 calories.

Flank steak provides several health benefits due to the rich nutrient profile of flank steak, particularly the high protein content and concentration of essential minerals and vitamins. The following points detail the key health advantages of consuming flank steak.

• Supports Muscle Growth and Maintenance. Flank steak is a dense source of high-quality protein, and dietary protein is essential for repairing and building muscle tissue (Wolfe, R. R., 2017, The role of dietary protein in muscle resistance exercise).
• Aids in Anemia Prevention. This cut of beef is rich in heme iron, a highly bioavailable form of iron critical for producing hemoglobin to carry oxygen in the blood and prevent iron-deficiency anemia (Hurrell, R. & Egli, I., 2010, Iron bioavailability and dietary reference values).
• Boosts Immune Function. Flank steak is a good source of zinc and selenium, and these micronutrients are vital for immune function, with zinc supporting immune cell development and selenium acting as a protective antioxidant (Maggini, S., et al., 2018, Immune Function and Micronutrient Requirements Change over the Life Course).
• Enhances Cognitive Health. The B vitamins in flank steak, like vitamin B12, are important for maintaining healthy nerve cells and overall cognitive function (Kennedy, D. O., 2016, B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review).

Flank steak offers nutritional benefits, but some potential downsides are associated with its consumption, mainly related to the health risks of red meat intake. The table below shows some of these disadvantages.

• Increased Risk of Heart Disease. High consumption of red meat is linked to an elevated risk of heart disease, and higher intake of unprocessed red meat is associated with a modestly higher risk of coronary heart disease (Al-Shaar, L., et al., 2020, Red Meat Intake and Risk of Coronary Heart Disease Among US Men: Prospective Cohort Study).
• Potential Link to Type 2 Diabetes. A higher consumption of unprocessed red meat is associated with a higher risk of developing type 2 diabetes (Pan, A., et al., 2011, Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis).
• Formation of a Heart-Disease-Linked Chemical. Chronic dietary red meat intake increases levels of trimethylamine N-oxide (TMAO), a chemical produced by gut bacteria that is linked to a higher risk of clot-related events like heart attack and stroke (Wang, Z., et al., 2019, Impact of chronic dietary red meat, white meat, or non-meat protein on trimethylamine N-oxide metabolism and renal excretion in healthy men and women).
• High Sodium in Marinated Varieties. Marinated flank steak can contain high amounts of sodium, as sauces are major contributors to sodium intake in the diet (Quader, Z. S., et al., 2017, Sodium Intake from Processed Food in the United States, 2009–2012). For a healthier alternative, consider grilled chicken breast or tofu. A suggested consumption rate is no more than three portions of red meat per week, equal to 350–500g cooked weight.

Yes, flank steak is a good food choice because flank steak is a lean cut of beef that is a rich source of high-quality protein, iron, zinc, and B vitamins. For heart health, a diet including lean beef can lower LDL cholesterol and improve blood pressure (Roussell, P. M., et al., 2012, Beef in an Optimal Lean Diet study: a high-protein, lean beef diet improves lipid profiles and blood pressure in mildly hypercholesterolemic men and women). Regarding cognitive health, the micronutrients in flank steak, such as iron, are important for cognitive function (Black, M. M., 2003, Micronutrient deficiencies and cognitive functioning). The high-quality protein in flank steak also supports muscle health and overall bodily function (Weiler, M., et al., 2016, Protein-Rich Food for Public Health with a Focus on Meat).

The calorie content of flank steak changes due to the grade of the meat and the preparation method. A USDA Select flank steak is the lowest calorie option, with 190-210 calories per 100g cooked serving, due to having the least amount of fat. The highest calorie flank steak is a marinated version, which can contain 280 calories or more per 100g serving because of added oils and sugars in the marinade. USDA Prime and Choice grades fall between these two extremes, with calorie counts increasing with the amount of marbling.

Yes, the flank steak macros profile changes when cooked. The cooking process removes water from the meat, which concentrates the nutrients in the remaining weight. A 100-gram portion of raw flank steak contains 165 calories, 21.8 grams of protein, and 7.9 grams of fat. After cooking, the grilled flank steak calories increase per gram. A 100-gram portion of grilled or broiled flank steak contains 219 calories, 28.7 grams of protein, and 10.7 grams of fat. The cooked serving has more protein, fat, and calories per gram because the reduction in water content makes the meat more nutritionally dense.

The flank steak is a cut of beef from the abdominal muscles of the cow, located behind the plate and below the loin. Historically, because the muscle is well-exercised, the cut was considered tough and less desirable than more tender steaks. The popularity of flank steak grew with the development of cooking techniques that tenderize the meat. One of the most famous dishes, London Broil, involves marinating the flank steak for several hours in an acidic mixture and then cooking the meat quickly under a high-heat broiler before slicing the steak thinly against the grain. Despite the name, the dish "London Broil" did not originate in London, England; culinary historians trace the method and name to North America in the early 20th century. In Mexican cuisine, flank steak became the preferred cut for carne asada, where marinating and grilling over high heat impart flavor and tenderness before the meat is chopped for tacos and other dishes. The thin profile of the cut also made flank steak ideal for Asian stir-fry dishes, where the meat is sliced thinly and cooked rapidly.