United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  13069, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
heading Nutrient Unit
Value per 100 g

oz 85 g

piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) 246 g
Proximates Water g 57.27 48.68 140.88
Proximates Energy kcal 237 201 583
Proximates Protein g 28.02 23.82 68.93
Proximates Total lipid (fat) g 13.00 11.05 31.98
Proximates Carbohydrate, by difference g 0.00 0.00 0.00
Proximates Fiber, total dietary g 0.0 0.0 0.0
Proximates Sugars, total g 0.00 0.00 0.00
Minerals Calcium, Ca mg 6 5 15
Minerals Iron, Fe mg 3.47 2.95 8.54
Minerals Magnesium, Mg mg 24 20 59
Minerals Phosphorus, P mg 267 227 657
Minerals Potassium, K mg 351 298 863
Minerals Sodium, Na mg 72 61 177
Minerals Zinc, Zn mg 6.05 5.14 14.88
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0
Vitamins Thiamin mg 0.140 0.119 0.344
Vitamins Riboflavin mg 0.190 0.161 0.467
Vitamins Niacin mg 4.600 3.910 11.316
Vitamins Vitamin B-6 mg 0.360 0.306 0.886
Vitamins Folate, DFE µg 9 8 22
Vitamins Vitamin B-12 µg 3.41 2.90 8.39
Vitamins Vitamin A, RAE µg 0 0 0
Vitamins Vitamin A, IU IU 0 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.14 0.12 0.34
Vitamins Vitamin D (D2 + D3) µg 0.2 0.2 0.5
Vitamins Vitamin D IU 8 7 20
Vitamins Vitamin K (phylloquinone) µg 1.6 1.4 3.9
Lipids Fatty acids, total saturated g 5.540 4.709 13.628
Lipids Fatty acids, total monounsaturated g 5.440 4.624 13.382
Lipids Fatty acids, total polyunsaturated g 0.390 0.331 0.959
Lipids Cholesterol mg 71 60 175
Other Caffeine mg 0 0 0