Flank Beef Calories and Nutrition Facts

Beef, flank, steak, boneless, choice, raw nutrition facts

The table below shows the complete nutritional profile for beef, flank, steak, boneless, choice, raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from fat, and it is high in protein (20.1 g per 100 g).

*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.

Flank Beef calories by weight: ounces, pounds and grams

USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 1.64 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.

How flank beef compares to other beef

Against the 15 beef in this database, flank beef ranks 8th lowest in calories and 11th highest in protein. The category averages 175 kcal per 100 g, so this one is 6% below it. The lightest option in the category is beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw at 122 kcal per 100 g, and the protein leader is beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted at 27.7 g per 100 g.

Portion planning with flank beef

• 100 calories comes to about 61 g (2.2 oz).
• 20 g of protein takes about 100 g, bringing 164 kcal with it — that is 12.3 g of protein per 100 calories.
• Macro split by calories: 0% carbs, 49% protein, 51% fat.

Nutrient screening detail

The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:

• High protein — 20.1 g per 100 g (≥ 20% DV)
• Low sodium — 51 mg per 100 g (≤ 140 mg)
• Sugar free — 0 g total sugars per 100 g (< 0.5 g)
• Keto-friendly — 0 g net carbs per 100 g (≤ 5 g)

Track flank beef for free

Add flank beef to your day in the free calorie tracker — pick your serving, and the calories and macros are logged instantly. No account, no paywall. To plan how much you should eat, try the calorie calculator or macro calculator.