Flank steak is a favorite cut among meat lovers thanks to its rich flavor and versatility. Whether grilled, broiled, or stir-fried, it can be a delicious part of a hearty meal. But if you’re keeping an eye on your diet, the calories in flank steak might interest you. Understanding its nutritional profile can help you enjoy this cut while staying on track with your health goals.
What Is Flank Steak?
Flank steak comes from the abdominal muscles of the cow. It’s a lean cut with a noticeable grain and is known for being flavorful but a bit tough if not cooked right. Because of its lean nature, it’s a popular choice for recipes that call for marinated or thinly sliced steak.
Calories in Flank Steak: The Basics
When discussing the calories in flank steak, portion size matters. A typical 3-ounce serving of cooked flank steak (about 85 grams) contains roughly 180 to 200 calories. This makes it a moderate-calorie protein source compared to fattier cuts like ribeye or brisket.
| Serving Size | Calories | Protein (g) | Fat (g) | Carbohydrates (g) |
|---|---|---|---|---|
| 3 oz (85 g) cooked | 190 | 26 | 8 | 0 |
| 4 oz (113 g) cooked | 253 | 34.5 | 10.5 | 0 |
| 6 oz (170 g) cooked | 380 | 52 | 16 | 0 |
Why Calories Vary
Keep in mind that the way you cook flank steak can affect its calorie count. Adding oil, butter, or marinades with sugar will increase the total calories. On the flip side, grilling or broiling without added fats keeps it lean and healthy.
Full Nutrition Breakdown of Flank Steak
Besides calories, flank steak is packed with key nutrients. It’s primarily known for being a great source of protein, which helps build muscles and keeps you full. Let’s look closer at its nutrition per 3-ounce cooked portion:
- Protein: Around 26 grams – excellent for muscle repair and growth.
- Fat: Approximately 8 grams – most of which are healthy fats.
- Iron: Provides about 15% of your daily value, essential for oxygen transport in the blood.
- Zinc: Roughly 20% of the daily recommended intake, which supports the immune system.
- Vitamin B12: An important vitamin for nerve function and energy production.
Fats and Calories in Flank Steak
Flank steak has fewer fats compared to other steak cuts. This lower fat content keeps the calories moderate but still gives the meat its juicy texture. The fat in flank steak is a mix of saturated and unsaturated fats, which plays a part in flavor and satiety.
How Flank Steak Fits Into Your Diet
Because of its protein content and reasonable calorie count, flank steak is great for people who want to build muscle or lose weight. Protein-rich foods help you feel full longer, making it easier to avoid unnecessary snacking. Plus, the vitamins and minerals support overall health.
Those watching sodium intake should be careful with marinades and sauces, as they can add salt and sugar. Choosing simple seasoning like herbs, garlic, or lemon juice is a smart way to keep the calories in flank steak focused on the meat itself.
Cooking Tips to Maximize Flavor and Nutrition
Flank steak can be a bit tough if cooked incorrectly, so here are some tricks to ensure juicy, tender meat:
- Marinate the meat for at least a few hours to break down fibers and add flavor.
- Cook over high heat quickly, like grilling or pan-searing, to keep juices inside.
- Always slice against the grain to make each bite tender.
- Avoid overcooking to prevent dryness and toughness.
Pairing Ideas
Flank steak pairs wonderfully with fresh veggies, salads, or whole grains. These sides add fiber without a ton of extra calories, complementing the rich protein content. Adding colorful vegetables also boosts the meal’s vitamins and antioxidants.
For a protein-packed dinner, flank steak is a fantastic choice. If you want a comparison, check out the pork chops nutrition facts to see how it stacks up against other popular meats.
Frequently Asked Questions About Calories in Flank Steak
Is flank steak healthier than other steak cuts?
Flank steak is leaner than many other cuts like ribeye or T-bone, making it a better option if you want fewer calories and less fat. However, each cut offers unique flavors and textures.
Can I eat flank steak on a low-carb diet?
Yes! Flank steak contains zero carbohydrates, so it fits perfectly into low-carb and ketogenic diets.
How does cooking method affect calories in flank steak?
Cooking methods that require added fats, like frying in butter or oil, increase calories. Grilling, broiling, or baking without extra fat keeps the calories lower.
Conclusion
Flank steak offers a flavorful, protein-rich option that fits well into many diets. With about 190 calories in a 3-ounce cooked serving, it gives you plenty of muscle-building fuel without overloading on fat or calories. By choosing healthy cooking methods and pairing it with nutrient-rich sides, you can enjoy this cut often and still maintain a balanced diet.
Remember, paying attention to the calories in flank steak helps you make informed choices, but don’t forget to savor every bite—it’s one of the tastiest ways to keep your meals exciting.
I’m Sandy – sharing simple tips, plans, and motivation to help you stay in a calorie deficit Plan and reach your fitness goals.
