Protein
beef flanken short ribs.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
flanken short ribs
SERVING
CALORIES
240
PROTEIN
17.2g
CARBS
0g
FAT
19g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories240kcal—
Protein17.2g34%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat19g24%
Saturated fat8.1g41%
Trans fat1.1g—
Cholesterol73mg24%
Water63.2g—
MINERALS
Sodium75mg3%
Potassium282mg6%
Calcium11mg1%
Iron2.3mg13%
Magnesium18mg4%
Phosphorus167mg13%
Zinc7.1mg65%
Copper0.07mg8%
Manganese0.01mg0%
Selenium19.3µg35%
VITAMINS
Vitamin A4.0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.16mg1%
Vitamin K1.5µg1%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.17mg13%
Niacin (B3)3.3mg21%
Pantothenic acid (B5)0.66mg13%
Vitamin B60.30mg18%
Folate (B9)3.0µg1%
Vitamin B122.9µg121%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece434g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of complete protein, essential for muscle building, repair, and overall body function.
- ✓Rich in heme iron, a highly absorbable form of iron that helps prevent anemia and supports energy levels.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓A good source of zinc, which is vital for a healthy immune system, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Marinate for at least 4 hours, or preferably overnight, to tenderize the meat and infuse flavor. A classic Korean 'Kalbi' marinade with soy sauce, garlic, ginger, and pear is highly recommended.
- 2Due to their thin cut, flanken ribs are ideal for high-heat, quick cooking methods like grilling or broiling. Cook for just a few minutes per side until a nice char develops.
- 3Alternatively, they can be slow-braised in a flavorful liquid until the meat is exceptionally tender and falls off the bone.
- 4To ensure even cooking and better marinade absorption, allow the ribs to come to room temperature for about 20-30 minutes before grilling.
STORAGE
Keep it fresh.
- Refrigerate raw short ribs at or below 40°F (4°C) in their original packaging or an airtight container for up to 3-5 days.
- For longer storage, wrap tightly in plastic wrap and aluminum foil or use a vacuum sealer, and freeze at 0°F (-18°C) for 6 to 12 months for best quality.
FAQ
Frequently asked questions.
Are beef flanken short ribs healthy?
Beef flanken short ribs are a nutrient-dense source of complete protein, heme iron, and Vitamin B12. While they offer essential minerals like zinc for immune health, they are high in saturated fat and calories, so they should be consumed in moderation.
How much protein and calories are in flanken short ribs?
A 100g serving of beef flanken short ribs contains approximately 240 calories and 17.22g of protein. They contain 0g of carbohydrates and about 19.03g of fat, making them a high-protein, high-fat food.
Are beef flanken short ribs keto-friendly?
Yes, flanken short ribs are excellent for keto and low-carb diets because they contain zero carbohydrates. Their high fat content (19.03g per 100g) helps those on a ketogenic diet meet their daily fat macros.
Are flanken short ribs gluten-free?
The raw meat itself is naturally 100% gluten-free. However, flanken ribs are often prepared with marinades like soy sauce or teriyaki which contain wheat, so always check ingredients if you have a gluten sensitivity.
What is the difference between flanken-style and English-style short ribs?
Flanken-style ribs are cut thinly across the bones, resulting in several small circular bone cross-sections in each strip. English-style ribs are cut thicker and parallel to the bone, usually leaving one large bone per piece of meat.
How do you cook flanken short ribs?
Because they are cut thin, flanken ribs are best suited for quick, high-heat cooking like grilling or pan-searing. They are the traditional cut for Korean BBQ (Galbi), where they are marinated and grilled for just a few minutes per side.
How do I make flanken short ribs tender?
To ensure tenderness, use a marinade containing acidic elements like citrus, vinegar, or pureed Asian pear to help break down the connective tissue. If not grilling, they can also be braised slowly in liquid to become fall-off-the-bone tender.
How long do beef flanken short ribs last in the refrigerator?
Raw flanken short ribs can be stored in the refrigerator for 3 to 5 days. For the best quality, keep them in their original vacuum-sealed packaging or wrap them tightly to prevent exposure to air.
Can you freeze flanken short ribs?
Yes, you can freeze them for 6 to 12 months for optimal quality. Wrap them tightly in plastic wrap and then aluminum foil, or use a vacuum sealer to prevent freezer burn.
What do flanken short ribs taste like?
They have a very rich, deep beefy flavor due to the high fat content and proximity to the bone. When grilled, the fat renders out and the edges become crispy and caramelized, especially when a sugary marinade is used.
