FoodScore
0/ 100
Goodmeat· 100 g

Beef Flank Steak Cooked

Beef flank steak scores well due to its high protein content and rich micronutrient profile, though its saturated fat contributes a penalty.

  • A 100g serving of flank steak provides 27g of protein, supporting muscle health.
  • It is an excellent source of zinc, offering 52% of the Daily Value per 100g.
  • This minimally processed (NOVA 1) meat is a whole food option.
  • Flank steak contains 6.9g of saturated fat per 100g, a factor to consider for heart health.
  • It is rich in Vitamin B12, providing 138% of the Daily Value in a 100g serving.
  • Scores +13 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
26.98g
54% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
70mg
3% of Daily Value
+
What it brings to the table
Protein (27.0g)+10
Micronutrients (Iron, Phosphorus, Zinc, Vitamin B12, Riboflavin)+10
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (6.9g)-7

Why it scores 73

Beef Flank Steak earns a solid FoodScore of 73 out of 100, placing it in the 'Good' category. This score is primarily driven by its robust nutritional contributions. A significant bonus of +10 points is awarded for its high protein content, with 27 grams per 100-gram serving, which is crucial for muscle maintenance and satiety. Another +10 points come from its rich micronutrient profile, notably providing excellent amounts of iron, phosphorus, zinc, vitamin B12, and riboflavin. For instance, a 100g serving delivers 52% of the Daily Value for zinc and 138% for vitamin B12. As a minimally processed whole food (NOVA class 1), it receives an additional +10 points, reflecting its natural state and lack of industrial processing. The main detractor from its score is its saturated fat content, which at 6.9 grams per 100g, incurs a -7 point penalty. To achieve a higher score, one would ideally look for cuts with lower saturated fat or balance intake with other foods that are very low in saturated fat.

Health benefits

What the nutrients in beef flank steak cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Beef flank steak is an excellent source of high-quality protein, providing 27 grams per 100-gram serving. This makes it a valuable food for individuals looking to support muscle growth, repair, and overall maintenance. Protein is composed of amino acids, which are the building blocks for muscle tissue, and animal proteins like beef contain all essential amino acids in proportions that the body can readily use. Dietary guidelines emphasize the importance of adequate protein intake for active individuals and older adults to preserve lean body mass. Including flank steak in a balanced diet can help meet daily protein requirements, contributing to strength and recovery.

Boosts Energy and Red Blood Cell Formation

This cut of beef is particularly rich in Vitamin B12 and iron, two nutrients vital for energy metabolism and healthy blood. A 100-gram serving provides an impressive 138% of the Daily Value for Vitamin B12, which is essential for nerve function and the formation of red blood cells. It also supplies 19% of the Daily Value for iron, a key component of hemoglobin, which transports oxygen throughout the body. Adequate iron intake helps prevent iron-deficiency anemia, a condition that can lead to fatigue and weakness. Consuming flank steak can significantly contribute to maintaining optimal energy levels and supporting healthy blood.

Enhances Immune Function

Beef flank steak is a notable source of zinc, a mineral critical for a robust immune system. A 100-gram serving delivers 52% of the Daily Value for zinc. Zinc plays a crucial role in the development and function of immune cells, helping the body fight off infections and heal wounds. Research supports that adequate zinc intake is essential for immune response and can help reduce the duration and severity of common illnesses. Incorporating zinc-rich foods like flank steak into your diet can be a practical way to support your body's natural defenses.

Contributes to Satiety and Weight Management

With 27 grams of protein per 100-gram serving, beef flank steak can be a beneficial food for satiety and weight management. Protein is known to be the most satiating macronutrient, meaning it helps you feel fuller for longer, which can reduce overall calorie intake. This can be particularly helpful for individuals aiming to manage their weight by curbing hunger and preventing overeating. While flank steak does contain fat, its high protein density can make it a satisfying component of meals, helping to maintain a healthy energy balance when consumed in appropriate portion sizes as part of a balanced diet.

How to eat it

Beef flank steak is a versatile and flavorful cut of meat, commonly used in American cuisine for grilling, broiling, or pan-searing. Its lean nature and distinct grain make it ideal for dishes where it can be thinly sliced, such as stir-fries, fajitas, or salads. It's often marinated to tenderize and enhance its flavor, serving as a centerpiece for meals or a protein-rich addition to various dishes. A typical serving size is around 100 grams, providing a substantial amount of protein and micronutrients.

For optimal tenderness, marinate flank steak for at least 30 minutes, or up to 24 hours, before cooking. Acidic marinades help break down the muscle fibers.
Always slice flank steak against the grain after cooking to ensure maximum tenderness and ease of chewing. This is crucial for this particular cut.
Pair flank steak with fiber-rich vegetables and whole grains to create a balanced meal that supports satiety and provides a wider range of nutrients.
Cook flank steak to a medium-rare or medium doneness to prevent it from becoming tough, as it is a leaner cut of beef.
Things to keep in mind

For most healthy adults, beef flank steak is safe to consume in moderation. However, individuals with alpha-gal syndrome, a tick-borne allergy, may experience allergic reactions to red meat. Due to its saturated fat content, those with cardiovascular concerns or high cholesterol should monitor their intake and opt for leaner cuts or smaller portions. There are no widely documented common allergies or significant drug interactions associated with flank steak at normal serving sizes, beyond general dietary considerations for red meat consumption.

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Reader questions
Is beef flank steak healthy?
Yes, beef flank steak is generally considered healthy. It scores 73/100 on FoodScore, indicating it's a good nutritional choice. It's an excellent source of protein, providing 27g per 100g, and rich in essential micronutrients like Vitamin B12 (138% DV) and zinc (52% DV). While it contains saturated fat, its overall nutrient density makes it a valuable part of a balanced diet.
Is beef flank steak good for muscle building?
Absolutely. Beef flank steak is an excellent food for muscle building due to its high-quality protein content. A 100g serving provides 27g of protein, which supplies all the essential amino acids needed for muscle repair and growth. It also contains iron and Vitamin B12, which are important for energy production and red blood cell formation, further supporting physical performance and recovery.
Is beef flank steak processed?
No, beef flank steak is considered a minimally processed food, classified as NOVA 1. This means it is an unprocessed or minimally altered whole food, free from industrial processing, added sugars, or artificial ingredients. It's essentially the cut of meat as it comes from the animal, making it a natural and wholesome protein source.
How should I cook flank steak to keep it tender?
To keep flank steak tender, it's best to marinate it before cooking to help break down muscle fibers. Cook it quickly over high heat to medium-rare or medium doneness, as overcooking can make it tough. Crucially, always slice the cooked steak thinly against the grain to maximize tenderness and ease of eating.
What are some good alternatives to flank steak?
If you're looking for alternatives, similar lean beef cuts include skirt steak or sirloin steak, which offer comparable protein and nutrient profiles. For a lower saturated fat option, consider lean ground turkey or chicken breast. Plant-based alternatives like tempeh or firm tofu can also provide a good source of protein, though with different micronutrient compositions.
Does flank steak contain a lot of fat?
A 100g serving of flank steak contains 16.44g of total fat, with 6.92g being saturated fat. While it's not the leanest cut of beef, it's also not excessively fatty compared to some other cuts. The saturated fat content is a factor to consider for those monitoring their intake, but it can still fit into a healthy diet in moderation.
Is flank steak a good source of iron?
Yes, flank steak is a good source of iron. A 100g serving provides 3.33mg of iron, which is 19% of the Daily Value. This heme iron is highly bioavailable, meaning the body can absorb and utilize it more efficiently than non-heme iron found in plant-based foods. This makes it beneficial for preventing iron deficiency and supporting oxygen transport.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169434)Updated 2026-04-20