Written by Kai

Modified & Updated: 01 Feb 2024

Sherman Smith

Reviewed by Sherman Smith

Sliced Skirt Steak

Skirt steak is a flavorful and versatile cut of beef that has gained popularity among meat lovers. It is a thin, long, and flat piece of meat that is derived from the diaphragm muscle of the cow. Skirt steak is known for its rich flavor and tender texture when cooked properly. Beyond its delicious taste, skirt steak also offers several nutritional benefits that make it a healthy addition to your diet. In this article, we will explore 15 skirt steak nutrition facts that highlight its value as a protein source and provide insights into its overall health benefits.

Table of Contents

High Protein Content

Protein is an essential nutrient for the growth, repair, and maintenance of body tissues. Skirt steak is a great source of high-quality protein, with a 3-ounce serving containing approximately 21 grams of protein. Including skirt steak in your diet can help you meet your daily protein requirements and support muscle development.

Rich in Vitamins and Minerals

Skirt steak is not only protein-rich but also packed with various vitamins and minerals. It is a good source of vitamin B12, which is vital for red blood cell production and neurological function. Additionally, skirt steak contains iron, zinc, phosphorus, and selenium, which play important roles in maintaining overall health.

Low in Calories

If you are watching your calorie intake, skirt steak can be a great choice. A 3-ounce serving of skirt steak contains around 160 calories, making it a relatively low-calorie option compared to other cuts of beef. It allows you to enjoy a flavorful meal without significantly increasing your calorie consumption.

Skirt steak with carving fork
Image from Pinterest

Provides Essential Fatty Acids

Skirt steak contains a moderate amount of fat, including small amounts of monounsaturated and polyunsaturated fats. These fats are considered beneficial and can contribute to heart health when consumed in moderation. Additionally, skirt steak is a source of conjugated linoleic acid (CLA), which has been associated with various health benefits, including reduced inflammation and improved body composition.

High in Iron

Iron is an essential mineral that plays a crucial role in oxygen transport and energy production in the body. Skirt steak is a good source of iron, with a 3-ounce serving to provide approximately 2.3 milligrams of this vital mineral. Including skirt steak in your diet can help prevent iron deficiency anemia and support overall energy levels.

Source of B Vitamins

Skirt steak is rich in B vitamins, including niacin, riboflavin, and vitamin B6. These vitamins are involved in various metabolic processes and contribute to overall health. Niacin supports proper digestion and a healthy nervous system, riboflavin is essential for energy production and skin health, and vitamin B6 aids in brain development and function.

Contains Essential Amino Acids

Skirt steak contains all the essential amino acids that our bodies cannot produce on their own. These amino acids are necessary for various physiological functions, including muscle growth, repair, and hormone synthesis. Including skirt steak in your diet ensures an adequate intake of these essential amino acids.

grilled skirt steak with lemon slices
Image From Unsplash

Boosts Brain Function

Skirt steak’s nutrient profile includes vitamins and minerals that support brain health. Vitamin B12, found abundantly in skirt steak, is crucial for neurological function and the production of neurotransmitters. The omega-3 fatty acids present in meat also contribute to brain health and can help enhance cognitive function.

Supports Bone Health

Skirt steak contains important minerals like phosphorus and zinc, which are essential for maintaining healthy bones. Phosphorus is a major component of bone structure, while zinc is involved in bone formation and maintenance. Regularly consuming skirt steak can contribute to strong and healthy bones.

Enhances Immune System Function

The vitamins and minerals present in skirt steak play a role in supporting a healthy immune system. Vitamin B6 is involved in the production of antibodies, while selenium acts as an antioxidant, protecting cells from damage and supporting immune function. Including skirt steak in your diet can help strengthen your body’s defense mechanisms.

Provides Energy

As a good source of protein, skirt steak provides a substantial amount of energy. Protein is broken down into amino acids, which can be utilized by the body for energy production. Adding skirt steak to your meals can provide a sustained release of energy and help you power through your day.

Supports Muscle Growth and Repair

Skirt steak’s high protein content makes it an excellent choice for muscle growth and repair. Protein is crucial for building and maintaining lean muscle mass, and consuming skirt steak after a workout can aid in muscle recovery. Including this cut of beef in your diet can support your fitness goals and help you build a strong physique.

Aids in Weight Management

Despite its rich flavor, skirt steak can be a helpful addition to a weight management plan. Its high protein content and relatively low-calorie count can help increase satiety, reducing the chances of overeating. Including skirt steak in balanced meals can assist in maintaining a healthy weight.

Versatile Culinary Ingredient

Skirt steak’s versatility in the kitchen makes it a popular choice among chefs and home cooks alike. Whether you grill it, pan-sear it, or use it in stir-fries or tacos, skirt steak adds a burst of flavor to any dish. Its tender texture and robust taste make it an ideal candidate for various cooking methods and flavor profiles.

grilled skirt steak tacos
Image from Peakpx

Considerations for Cooking

To maximize the nutritional benefits of skirt steak, it is important to cook it properly. Due to its thinness, skirt steak cooks quickly and is best-served medium-rare to medium to avoid toughness. Marinating the meat before cooking can enhance its tenderness and flavor.


Skirt steak offers a delicious and nutritious option for meat lovers. Its high protein content, vitamins, minerals, and healthy fats make it a valuable addition to a balanced diet. From supporting muscle growth to providing essential nutrients, skirt steak offers numerous health benefits. Incorporate this flavorful cut of beef into your meals and enjoy the nutritional advantages it provides.

Frequently Asked Questions (FAQs)

Is skirt steak a good source of protein?

Yes, skirt steak is a great source of protein, with a 3-ounce serving containing approximately 21 grams of protein.

Can skirt steak help with weight management?

Skirt steak’s high protein content and relatively low-calorie count can help increase satiety and support weight management goals.

How can I cook skirt steak to ensure tenderness?

Skirt steak should be cooked quickly over high heat and served medium-rare to medium to avoid toughness. Marinating the meat before cooking can enhance tenderness and flavor.

What vitamins and minerals does skirt steak contain?

Skirt steak is rich in vitamin B12, iron, zinc, phosphorus, and selenium, among others.

Is skirt steak suitable for individuals following a low-calorie diet?

Yes, skirt steak is a relatively low-calorie option compared to other cuts of beef, making it suitable for those watching their calorie intake.

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