Meat10 recipes
broiled beef flank steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
beef flank steakflank steakLondon BroilBavetteपेट का मांसbeef flankbavette steak
SERVING
CALORIES
192
PROTEIN
27.7g
CARBS
0g
FAT
8.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories192kcal—
Protein27.7g55%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat8.2g11%
Saturated fat3.4g17%
Cholesterol79mg26%
Water64.2g—
MINERALS
Sodium56mg2%
Potassium339mg7%
Calcium20mg2%
Iron1.7mg10%
Magnesium23mg5%
Phosphorus210mg17%
Zinc4.9mg45%
Copper0.08mg9%
Manganese0.01mg0%
Selenium29.4µg53%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.38mg3%
Vitamin K1.4µg1%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.13mg10%
Niacin (B3)7.4mg46%
Pantothenic acid (B5)0.55mg11%
Vitamin B60.58mg34%
Folate (B9)9.0µg2%
Vitamin B121.6µg68%
%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 cup135g
1 oz28.4g
1 lb453.6g
1 piece85g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, repair, and overall body function.
- ✓Rich in heme iron, which is more easily absorbed than non-heme iron from plants, helping to prevent iron-deficiency anemia.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Good source of zinc, which supports a healthy immune system, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1For maximum tenderness, always slice flank steak thinly against the grain.
- 2Marinating flank steak for at least 30 minutes before cooking can help tenderize this leaner cut and infuse it with flavor.
- 3Flank steak cooks quickly due to its thinness; avoid overcooking to prevent toughness. Aim for medium-rare to medium.
- 4Allow the cooked steak to rest for 5-10 minutes before slicing to allow the juices to redistribute throughout the meat.
STORAGE
Keep it fresh.
- Store raw flank steak in its original packaging or tightly wrapped in the coldest part of the refrigerator for 3-5 days.
- For longer storage, raw flank steak can be frozen for 6-12 months when properly wrapped in freezer paper or vacuum-sealed.
- Store leftover cooked flank steak in an airtight container in the refrigerator and consume within 3-4 days.
- For longer storage, wrap the cooked steak tightly in plastic wrap and aluminum foil or place in a freezer-safe bag, and freeze for up to 3 months.
FAQ
Frequently asked questions.
Is broiled beef flank steak healthy?
Yes, broiled beef flank steak is a lean and nutrient-dense protein source. It is an excellent source of high-quality complete protein, heme iron, Vitamin B12, and zinc, which support muscle repair, immune function, and red blood cell formation.
How much protein is in broiled beef flank steak?
A 100g serving of broiled beef flank steak provides approximately 27.66g of protein. This high protein-to-calorie ratio makes it an ideal choice for athletes and those looking to maintain or build muscle mass.
Is broiled flank steak good for weight loss?
Yes, it can be very effective for weight loss because it is high in protein and contains zero carbohydrates. The high protein content increases satiety, helping you feel full longer while consuming a moderate 192 calories per 100g.
Is broiled beef flank steak keto-friendly?
Absolutely. With 0g of carbohydrates and 8.23g of fat per 100g, it is a perfect staple for ketogenic and other low-carb diets. It provides essential fats and proteins without impacting blood sugar levels.
Is broiled beef flank steak gluten-free?
Plain broiled beef flank steak is naturally gluten-free. However, if you use store-bought marinades or soy-based sauces before broiling, check the labels as these often contain wheat-derived ingredients.
How do you prevent broiled flank steak from being tough?
To ensure tenderness, marinate the steak for several hours in an acidic base (like citrus or vinegar) before broiling. Additionally, it is crucial to slice the meat thinly against the grain to break up the long muscle fibers.
What is the best way to slice flank steak?
You should always slice flank steak 'against the grain,' which means cutting perpendicular to the visible muscle fibers. This shortens the fibers, making the meat much easier to chew and improving the overall texture.
How long does cooked flank steak last in the refrigerator?
Cooked broiled flank steak can be safely stored in an airtight container in the refrigerator for 3 to 4 days. For best quality, reheat it gently to avoid overcooking and drying out the meat.
Can I freeze broiled beef flank steak?
Yes, you can freeze cooked flank steak. Wrap it tightly in foil or place it in a freezer-safe bag to prevent freezer burn; it will maintain good quality for up to 2 to 3 months.
Does broiled flank steak provide enough iron?
It is an excellent source of heme iron, which is the form of iron most easily absorbed by the human body. This makes it a highly effective food for preventing iron-deficiency anemia and supporting energy levels.
RECIPES
Cook with broiled beef flank steak.
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