Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
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- USDA Category
- Beef Products
- Food Groups
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- Diets
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- Nutrient Count
- 93
- Non-Zero Nutrient Count
- 69
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Nutrition Data
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General
| Weight | 100 g |
| Energy | 237 kcal |
| Carbohydrate | 0 g |
| Fat | 13 g |
| Protein | 28.02 g |
| Water | 57.27 g |
| Non-Water | 42.73 g |
| Fiber | 0 g |
| Ash | 2.14 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
0 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
- kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
0 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
121 kcal |
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Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
52 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
51 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
4 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
116 kcal |
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
49.39 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
13.51 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
14.56 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
23.26 % |
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Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
0.82 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
12.2 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
4.19 % |
* % based on Daily Value targets
Minerals
| Calcium | (0.5%) 6 mg |
| Iron | (19.3%) 3.47 mg |
| Magnesium | (5.7%) 24 mg |
| Phosphorus | (21.4%) 267 mg |
| Potassium | (7.5%) 351 mg |
| Sodium | (3.1%) 72 mg |
| Zinc | (55.0%) 6.05 mg |
| Copper | (13.8%) 0.124 mg |
| Manganese | (0.8%) 0.019 mg |
| Selenium | (56.0%) 30.8 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (11.7%) 0.14 mg |
| Vitamin B2 | (14.6%) 0.19 mg |
| Vitamin B3 | (28.7%) 4.6 mg |
| Vitamin B5 | (7.6%) 0.38 mg |
| Vitamin B6 | (21.2%) 0.36 mg |
| Vitamin B12 | (142.1%) 3.41 μg |
| Folate | (2.3%) 9 μg DFE |
| Folate, food | 9 μg |
| Folic acid | 0 μg |
| Vitamin C | (0.0%) 0 mg |
| Choline | (19.4%) 106.7 mg |
| Betaine | 14 mg |
| Vitamin A | 0 IU |
| Vitamin A | (0.0%) 0 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 0 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 0 μg |
| Vitamin D | 8 IU |
| Vitamin D | (1.0%) 0.2 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | 0.2 μg |
| Vitamin E | 0.14 mg |
| Alpha-Tocopherol | (0.9%) 0.14 mg |
| Beta-Tocopherol | - mg |
| Gamma-Tocopherol | - mg |
| Delta-Tocopherol | - mg |
| Alpha-Tocotrienol | - mg |
| Beta-Tocotrienol | - mg |
| Gamma-Tocotrienol | - mg |
| Delta-Tocotrienol | - mg |
| Vitamin K | (1.3%) 1.6 μg |
| Vitamin K1 | 1.6 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 28.02 g |
| Alanine | 1.703 g |
| Arginine | 1.812 g |
| Aspartic acid | 2.552 g |
| Cystine | 0.362 g |
| Glutamic acid | 4.206 g |
| Glycine | 1.706 g |
| Histidine | 0.894 g |
| Isoleucine | 1.275 g |
| Leucine | 2.229 g |
| Lysine | 2.368 g |
| Methionine | 0.73 g |
| Phenylalanine | 1.107 g |
| Proline | 1.336 g |
| Serine | 1.104 g |
| Threonine | 1.119 g |
| Tryptophan | 0.184 g |
| Tyrosine | 0.893 g |
| Valine | 1.39 g |
| Hydroxyproline | 0.294 g |
Carbohydrates
| Carbohydrate | 0 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
0 g |
| Fiber | 0 g |
| Starch | - g |
| Sugars | 0 g |
| Sucrose | - g |
| Glucose | - g |
| Fructose | - g |
| Lactose | - g |
| Maltose | - g |
| Galactose | - g |
Lipids
| Fat | 13 g |
| Saturated Fat | 5.54 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0.01 g |
| Lauric Acid | 0.01 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.42 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 3.2 g |
| Margaric Acid | - g |
| Stearic Acid | 1.71 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 5.44 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0.48 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 4.85 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0.01 g |
| 22:1 undifferentiated | 0 g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 0.39 g |
| 18:2 undifferentiated | 0.28 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.09 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | 0.02 g |
| Arachidonic | - g |
| EPA | 0.003 g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | 0.015 g |
| DHA | 0.001 g |
| Trans Fat | - g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 71 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |
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