United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  13065, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw
heading Nutrient Unit
Value per 100 g

oz 28.35 g

oz 113 g

steak 202 g
Proximates Water g 69.46 19.69 78.49 140.31
Proximates Energy kcal 165 47 186 333
Proximates Protein g 21.22 6.02 23.98 42.86
Proximates Total lipid (fat) g 8.29 2.35 9.37 16.75
Proximates Carbohydrate, by difference g 0.00 0.00 0.00 0.00
Proximates Fiber, total dietary g 0.0 0.0 0.0 0.0
Proximates Sugars, total g 0.00 0.00 0.00 0.00
Minerals Calcium, Ca mg 27 8 31 55
Minerals Iron, Fe mg 1.55 0.44 1.75 3.13
Minerals Magnesium, Mg mg 22 6 25 44
Minerals Phosphorus, P mg 193 55 218 390
Minerals Potassium, K mg 330 94 373 667
Minerals Sodium, Na mg 54 15 61 109
Minerals Zinc, Zn mg 3.81 1.08 4.31 7.70
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0 0.0
Vitamins Thiamin mg 0.056 0.016 0.063 0.113
Vitamins Riboflavin mg 0.090 0.026 0.102 0.182
Vitamins Niacin mg 6.842 1.940 7.731 13.821
Vitamins Vitamin B-6 mg 0.571 0.162 0.645 1.153
Vitamins Folate, DFE µg 12 3 14 24
Vitamins Vitamin B-12 µg 1.18 0.33 1.33 2.38
Vitamins Vitamin A, RAE µg 0 0 0 0
Vitamins Vitamin A, IU IU 0 0 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.33 0.09 0.37 0.67
Vitamins Vitamin D (D2 + D3) µg 0.1 0.0 0.1 0.2
Vitamins Vitamin D IU 4 1 5 8
Vitamins Vitamin K (phylloquinone) µg 1.3 0.4 1.5 2.6
Lipids Fatty acids, total saturated g 3.443 0.976 3.891 6.955
Lipids Fatty acids, total monounsaturated g 3.380 0.958 3.819 6.828
Lipids Fatty acids, total polyunsaturated g 0.335 0.095 0.379 0.677
Lipids Cholesterol mg 68 19 77 137
Other Caffeine mg 0 0 0 0