United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  13971, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw
heading Nutrient Unit
Value per 100 g

oz 113 g

steak 173 g
Proximates Water g 71.99 81.35 124.54
Proximates Energy kcal 145 164 251
Proximates Protein g 21.22 23.98 36.71
Proximates Total lipid (fat) g 6.06 6.85 10.48
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 24 27 42
Minerals Iron, Fe mg 1.54 1.74 2.66
Minerals Magnesium, Mg mg 22 25 38
Minerals Phosphorus, P mg 197 223 341
Minerals Potassium, K mg 326 368 564
Minerals Sodium, Na mg 54 61 93
Minerals Zinc, Zn mg 3.60 4.07 6.23
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0
Vitamins Thiamin mg 0.076 0.086 0.131
Vitamins Riboflavin mg 0.115 0.130 0.199
Vitamins Niacin mg 5.671 6.408 9.811
Vitamins Vitamin B-6 mg 0.586 0.662 1.014
Vitamins Folate, DFE µg 11 12 19
Vitamins Vitamin B-12 µg 1.01 1.14 1.75
Vitamins Vitamin A, RAE µg 0 0 0
Vitamins Vitamin A, IU IU 0 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.30 0.34 0.52
Vitamins Vitamin K (phylloquinone) µg 1.2 1.4 2.1
Lipids Fatty acids, total saturated g 2.514 2.841 4.349
Lipids Fatty acids, total monounsaturated g 2.469 2.790 4.271
Lipids Fatty acids, total polyunsaturated g 0.234 0.264 0.405
Lipids Cholesterol mg 62 70 107
Other Caffeine mg 0 0 0