United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  13069, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
Food Group: Beef Products
Common Name: URMIS #2399
Carbohydrate Factor: 3.87   Fat Factor:9.02   Protein Factor: 4.27   Nitrogen to Protein Conversion Factor: 6.25  
Refuse: 8%   Refuse Description:   Connective tissue, 2%, separable fat, 6%
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
oz 85 g

piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) 246 g
Proximates Water g 57.27 11 0.010 48.68 140.88
Proximates Energy kcal 237 -- -- 201 583
Proximates Energy kJ 992 -- -- 843 2440
Proximates Protein g 28.02 11 0.580 23.82 68.93
Proximates Total lipid (fat) g 13.00 11 0.990 11.05 31.98
Proximates Ash g 2.14 7 0.000 1.82 5.26
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 1 -- 5 15
Minerals Iron, Fe mg 3.47 1 -- 2.95 8.54
Minerals Magnesium, Mg mg 24 1 -- 20 59
Minerals Phosphorus, P mg 267 1 -- 227 657
Minerals Potassium, K mg 351 1 -- 298 863
Minerals Sodium, Na mg 72 1 -- 61 177
Minerals Zinc, Zn mg 6.05 1 -- 5.14 14.88
Minerals Copper, Cu mg 0.124 1 -- 0.105 0.305
Minerals Manganese, Mn mg 0.019 1 -- 0.016 0.047
Minerals Selenium, Se µg 30.8 -- -- 26.2 75.8
Vitamins Vitamin C, total ascorbic acid mg 0.0 -- -- 0.0 0.0
Vitamins Thiamin mg 0.140 7 0.061 0.119 0.344
Vitamins Riboflavin mg 0.190 7 0.200 0.161 0.467
Vitamins Niacin mg 4.600 7 0.212 3.910 11.316
Vitamins Pantothenic acid mg 0.380 1 -- 0.323 0.935
Vitamins Vitamin B-6 mg 0.360 7 0.049 0.306 0.886
Vitamins Folate, total µg 9 1 -- 8 22
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 9 1 -- 8 22
Vitamins Folate, DFE µg 9 -- -- 8 22
Vitamins Choline, total mg 106.7 -- -- 90.7 262.5
Vitamins Betaine mg 14.0 -- -- 11.9 34.4
Vitamins Vitamin B-12 µg 3.41 1 -- 2.90 8.39
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin A, RAE µg 0 -- -- 0 0
Vitamins Retinol µg 0 -- -- 0 0
Vitamins Carotene, beta µg 0 -- -- 0 0
Vitamins Carotene, alpha µg 0 -- -- 0 0
Vitamins Cryptoxanthin, beta µg 0 -- -- 0 0
Vitamins Vitamin A, IU IU 0 -- -- 0 0
Vitamins Lycopene µg 0 -- -- 0 0
Vitamins Lutein + zeaxanthin µg 0 -- -- 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.14 -- -- 0.12 0.34
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00
Vitamins Vitamin D (D2 + D3) µg 0.2 -- -- 0.2 0.5
Vitamins Vitamin D3 (cholecalciferol) 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 4:0 g 0.000 -- -- 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000
Lipids 8:0 g 0.000 -- -- 0.000 0.000
Lipids 10:0 g 0.010 1 -- 0.009 0.025
Lipids 12:0 g 0.010 1 -- 0.009 0.025
Lipids 14:0 g 0.420 1 -- 0.357 1.033
Lipids 16:0 g 3.200 1 -- 2.720 7.872
Lipids 18:0 g 1.710 1 -- 1.454 4.207
Lipids Fatty acids, total monounsaturated g 5.440 -- -- 4.624 13.382
Lipids 16:1 undifferentiated g 0.480 1 -- 0.408 1.181
Lipids 18:1 undifferentiated g 4.850 1 -- 4.122 11.931
Lipids 20:1 g 0.010 1 -- 0.009 0.025
Lipids 22:1 undifferentiated g 0.000 1 -- 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.390 -- -- 0.331 0.959
Lipids 18:2 undifferentiated g 0.280 1 -- 0.238 0.689
Lipids 18:3 undifferentiated g 0.090 1 -- 0.076 0.221
Lipids 18:4 g 0.000 1 -- 0.000 0.000
Lipids 20:4 undifferentiated g 0.020 1 -- 0.017 0.049
Lipids 20:5 n-3 (EPA) 3 g 0.003 18 -- 0.003 0.007
Lipids 22:5 n-3 (DPA) 3 g 0.015 18 -- 0.013 0.037
Lipids 22:6 n-3 (DHA) 3 g 0.001 18 -- 0.001 0.002
Lipids Cholesterol mg 71 6 8.000 60 175
Amino Acids Tryptophan 1, 2 g 0.184 -- -- 0.156 0.453
Amino Acids Threonine 1, 2 g 1.119 -- -- 0.951 2.753
Amino Acids Isoleucine 1, 2 g 1.275 -- -- 1.084 3.136
Amino Acids Leucine 1, 2 g 2.229 -- -- 1.895 5.483
Amino Acids Lysine 1, 2 g 2.368 -- -- 2.013 5.825
Amino Acids Methionine 1, 2 g 0.730 -- -- 0.620 1.796
Amino Acids Cystine 1, 2 g 0.362 -- -- 0.308 0.891
Amino Acids Phenylalanine 1, 2 g 1.107 -- -- 0.941 2.723
Amino Acids Tyrosine 1, 2 g 0.893 -- -- 0.759 2.197
Amino Acids Valine 1, 2 g 1.390 -- -- 1.181 3.419
Amino Acids Arginine 1, 2 g 1.812 -- -- 1.540 4.458
Amino Acids Histidine 1, 2 g 0.894 -- -- 0.760 2.199
Amino Acids Alanine 1, 2 g 1.703 -- -- 1.448 4.189
Amino Acids Aspartic acid 1, 2 g 2.552 -- -- 2.169 6.278
Amino Acids Glutamic acid 1, 2 g 4.206 -- -- 3.575 10.347
Amino Acids Glycine 1, 2 g 1.706 -- -- 1.450 4.197
Amino Acids Proline 1, 2 g 1.336 -- -- 1.136 3.287
Amino Acids Serine 1, 2 g 1.104 -- -- 0.938 2.716
Amino Acids Hydroxyproline g 0.294 -- -- 0.250 0.723
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0
Other Caffeine mg 0 -- -- 0 0
Other Theobromine mg 0 -- -- 0 0

Sources of Data

1National Cattleman's Beef Association Nutrient Content of Ground Beef , 2000    
2National Cattlemen's Beef Association (NCBA) Nutrient Content of Retail Beef Cuts with 1/8 inch Trim Beef , 2000  Chicago IL  
3National Cattlemen's Beef Association (NCBA) Nutrient Content of Beef , 2010  Chicago IL  
Langual Code(s)

  • A0150 MEAT OR MEAT PRODUCT (FROM MAMMAL) (US CFR)
  • A1283 1300 BEEF PRODUCTS (USDA SR)
  • B1161 CATTLE
  • C0270 SKELETAL MEAT PART, WITHOUT BONE AND SKIN, WITHOUT SEPARABLE FAT
  • E0150 WHOLE, NATURAL SHAPE
  • F0014 FULLY HEAT-TREATED
  • G0019 BRAISED
  • H0003 NO TREATMENT APPLIED
  • J0001 PRESERVATION METHOD NOT KNOWN
  • K0003 NO PACKING MEDIUM USED
  • M0001 CONTAINER OR WRAPPING NOT KNOWN
  • N0001 FOOD CONTACT SURFACE NOT KNOWN
  • P0024 HUMAN FOOD, NO AGE SPECIFICATION
  • R0001 GEOGRAPHIC PLACE OR REGION NOT KNOWN
  • Z0010 CHOICE GRADE
  • Z0022 FLANK
  • Z0106 EXTERNAL FAT TRIMMED TO 0 INCH