Modified & Updated: 09 Sep 2023

Raw flank beef steak

When it comes to choosing a cut of beef that is both flavorful and nutritionally balanced, flank steak is a front-runner. This lean cut of beef is popular among culinary enthusiasts and health-conscious individuals alike for its robust flavor and nutritional profile. In this article, we delve into 18 flavorful facts about flank steak nutrition that make it a standout choice for those seeking a satisfying, healthy meal.

Table of Contents

What is Flank Steak?

Flank steak is a lean cut of beef taken from the abdominal muscles of the cow. It’s known for its rich flavor and tender texture when cooked and sliced properly.

High Protein Content

Flank steak is an excellent source of protein. A 3-ounce serving of cooked flank steak provides approximately 24 grams of protein, which is essential for muscle building and repair.

Low in Fat

Compared to other cuts of beef, flank steak is relatively low in fat. This makes it a healthier option for those monitoring their fat intake.

Vitamin B12 Powerhouse

Flank steak is rich in Vitamin B12, which is essential for brain function and the formation of red blood cells.

Packed with Iron

As with other cuts of red meat, flank steak is a good source of iron. Iron is crucial for carrying oxygen in the blood and preventing anemia.

Flank Steak with Spring Onion
Image from Flickr

Zinc for Immune Health

Flank steak is also a reliable source of zinc, a mineral that plays a vital role in immune function and wound healing.

Selenium Galore

This cut of beef is a great source of selenium, an essential mineral that contributes to thyroid health, reproduction, and protection against oxidative damage.

Phosphorus for Strong Bones

Flank steak contains phosphorus, which, alongside calcium, helps in the formation of strong, healthy bones and teeth.

Lower in Calories

Despite its hearty flavor, flank steak is lower in calories than many other cuts of beef. This makes it a good choice for those aiming to maintain a healthy weight.

Versatility in Cooking

Flank steak’s robust flavor and lean nature make it versatile in cooking. It can be grilled, broiled, or pan-seared and is commonly used in fajitas and stir-fries.

Benefits of Marinating

Due to its lean nature, flank steak benefits from marinating. Not only does this process tenderize the meat, but it also allows for the addition of various flavors.

High in Niacin

Flank steak is high in niacin, also known as vitamin B3. This nutrient is essential for converting food into usable energy and supporting nervous system function.

Contains Heart-Healthy Omega-3 Fatty Acids

While not as high as fish, flank steak does contain some omega-3 fatty acids. These are known to promote heart health.

Flank Steak with Greens
Image from Flickr


Naturally, flank steak is gluten-free, making it a safe and nutritious choice for those with gluten intolerances or celiac disease.

Carnitine Content

Flank steak contains carnitine, a nutrient that plays a crucial role in energy production by transporting fatty acids into the cells’ mitochondria.

Essential Amino Acids

Flank steak provides all nine essential amino acids, making it a complete protein source. These amino acids are crucial for various bodily functions, including tissue repair and immune response.

Cooking Method Matters

The method used to cook flank steak can impact its nutritional profile. Grilling or broiling is preferable to preserve its nutrient content and avoid adding excessive fat.

Pairing with Vegetables

To balance the meal and enhance nutrient absorption, pair flank steak with iron-rich vegetables or those high in vitamin C, which can enhance iron absorption.

Moderation is Key

Despite its many nutritional benefits, flank steak, like all red meats, should be eaten in moderation as part of a balanced diet.

Final Word

In conclusion, flank steak is a delicious and versatile cut of meat, packed with numerous nutritional benefits. Its unique combination of flavor, versatility in cooking, and abundant health benefits make it an exceptional choice for those seeking a protein-packed, low-fat, and nutrient-dense addition to their diet. So, next time you’re at the butcher, consider picking up a flank steak and savor not only its rich taste but also its wealth of nutritional goodness.