Flank steak is a thin, flat cut of beef sourced from the abdominal muscles of the cow. This location results in long, coarse muscle fibers and minimal internal fat marbling, making it a relatively lean cut. It is popular among health-conscious consumers due to its versatility and lower fat content compared to many other steaks.
Caloric and Macronutrient Profile of Plain Flank Steak
A standard 3-ounce (85-gram) serving of plain, cooked flank steak that has been trimmed of external fat typically contains approximately 162 to 165 calories. The majority of these calories come from the cut’s substantial protein content. This serving size provides between 24 and 25.5 grams of complete protein, which is highly satiating and supports muscle maintenance.
The fat content in this lean cut is moderate, accounting for roughly 6 to 7 grams of total fat per serving. Of that total, the saturated fat is relatively low, usually around 3 grams. Flank steak is naturally free of carbohydrates and is a valuable source of several micronutrients. It provides significant amounts of B vitamins, including Vitamin B12, and is a good source of iron and zinc.
Nutritional labels are usually based on cooked weight, as the cooking process causes moisture loss and fat rendering. The calorie density of the meat increases as it shrinks. For example, a raw 4-ounce cut will weigh less and have a higher calorie count per ounce once cooked. A 100-gram portion of cooked flank steak contains approximately 192 calories.
How Preparation Methods Influence Calorie Counts
While the steak itself is lean, the total caloric intake can increase significantly based on the cooking method and added ingredients. Introducing cooking fats is the most common way to increase the calorie count of a prepared flank steak. For instance, adding just one tablespoon of olive oil to the pan or grill to prevent sticking contributes about 120 extra calories to the meal.
Similarly, using butter for cooking or basting will add approximately 100 to 102 calories per tablespoon. Even minor additions can accumulate, such as serving sauces or sugary marinades. A single tablespoon of a sweet barbecue sauce can add 24 to 29 calories, while a teriyaki marinade can range from 15 to 35 calories per tablespoon, primarily from sugar.
Marinades are often used to tenderize the meat. If a marinade contains high amounts of sugar, honey, or oil, a significant portion of those calories will transfer to the meat. To maintain the steak’s lean profile, cooks can opt for non-caloric marinades based on citrus juices, vinegar, and herbs. Trimming any visible excess fat before or after cooking also helps keep the final calorie count low.
Flank Steak Compared to Other Common Beef Cuts
Flank steak is generally considered one of the leaner cuts of beef available, but it is not the leanest option. When comparing a 3-ounce cooked portion of flank steak, its approximately 165 calories and 7 grams of fat position it favorably against fattier cuts. For example, a ribeye steak is substantially higher in fat and calories due to its heavy marbling.
Cuts like the eye of round steak contain even fewer calories, often around 130 to 140 calories, with only 3 to 4 grams of fat per serving. Top sirloin steak is comparable to flank steak, providing around 180 to 205 calories and 5 to 9 grams of fat for the same serving size.