Calories in
beef, flank, steak
165 kcal per 100 g Beef, flank, steak contains 165 calories per 100 grams, or about 47 calories per oz. Per 100 g it provides 21.2 g protein, 0.0 g carbohydrate and 8.3 g fat.
By calories that splits 0% carbohydrate, 53% protein, 47% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz | 28.4 g | 47 | 6.0 g | 0.0 g | 2.4 g |
| 4 oz | 113.0 g | 186 | 24.0 g | 0.0 g | 9.4 g |
| 1 steak | 202.0 g | 333 | 42.9 g | 0.0 g | 16.7 g |
Full nutrition, per 100 g and per oz
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Energy | 165 kcal | 47 kcal |
| Protein | 21.2 g | 6.0 g |
| Total fat | 8.3 g | 2.4 g |
| Saturated fat | 3.4 g | 1.0 g |
| Carbohydrate | 0.0 g | 0.0 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.0 g | 0.0 g |
| Sodium | 54.0 mg | 15.3 mg |
| Potassium | 330.0 mg | 93.7 mg |
| Calcium | 27.0 mg | 7.7 mg |
| Iron | 1.6 mg | 0.4 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 68.0 mg | 19.3 mg |
| Water | 69.5 g | 19.7 g |
USDA FoodData Central, SR Legacy (FDC ID 169433). A dash means the nutrient was not measured for this item, which is not the same as zero.
How beef, flank, steak compares
Among the 207 beef products items on this site, beef, flank, steak ranks 130 of 207 by calorie density, against a category average of 224 kcal per 100 g — so it is about 26% less calorie-dense than typical for its group.
It carries 12.9 g of protein per 100 calories — a genuinely protein-dense food.
To burn off one oz (47 kcal), a 70 kg adult would walk for roughly 10 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in beef, flank, steak?
Beef, flank, steak contains 165 calories per 100 g, which works out to about 47 calories per oz. It also provides 21.2 g of protein, 0.0 g of carbohydrate and 8.3 g of fat per 100 g.
What is the macro breakdown of beef, flank, steak?
By calories, beef, flank, steak is roughly 0% carbohydrate, 53% protein and 47% fat. That makes it a predominantly protein-based food.
How long does it take to burn off a oz?
About 10 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the beef, flank, steak I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within beef products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.