Basic Information
- Common Name: Flank Steak
- Scientific Name: Part of Bos taurus (domestic cattle)
- Category: Meat (Red Meat)
Varieties
Flank steak is a specific cut of beef that comes from the abdominal muscles or lower chest of the cow. There are no varieties within the flank steak itself, but the term “choice” refers to the USDA grade, which indicates high quality with less marbling than the highest grade, “prime,” but more than “select.”
Nutritional Information
- Macronutrients: Flank steak is high in protein and contains a moderate amount of fats, with no carbohydrates. A typical serving (100 grams of raw, choice, boneless flank steak) includes:
- Proteins: About 21 grams
- Fats: Approximately 8 grams
- Carbohydrates: 0 grams
- Micronutrients: A rich source of vitamins and minerals, including vitamin B12, niacin (B3), vitamin B6, iron, zinc, and selenium.
Phytonutrients
Beef, including flank steak, is primarily recognized for its high-quality protein, vitamins, and minerals rather than phytonutrients, as the term “phytonutrients” refers to beneficial compounds found in plants. However, beef contains several important nutrients and bioactive compounds that contribute to its nutritional profile:
1. Proteins and Amino Acids
- Beef is an excellent source of complete protein, providing all nine essential amino acids necessary for the body’s growth, repair, and maintenance functions.
2. Fats
- Saturated Fats: Present in beef, these are important for various bodily functions but should be consumed in moderation.
- Monounsaturated Fats: Also found in beef, particularly oleic acid, which has been associated with health benefits.
- Polyunsaturated Fats: Includes omega-3 fatty acids, found in higher amounts in grass-fed beef.
- Conjugated Linoleic Acid (CLA): This is a type of naturally occurring trans fat in beef with potential health benefits, such as anti-carcinogenic properties and the ability to help reduce body fat.
3. Vitamins
- Vitamin B12: Crucial for brain function and the formation of blood and DNA.
- Vitamin B6 and Niacin (B3): Important for energy metabolism and overall health.
- Vitamin E: An antioxidant, found in higher concentrations in grass-fed beef.
4. Minerals
- Iron: Beef provides heme iron, which is more easily absorbed by the body than non-heme iron from plant sources.
- Zinc: Essential for immune function, wound healing, and DNA synthesis.
- Selenium: Important for antioxidant defense and thyroid hormone metabolism.
5. Bioactive Compounds
- Creatine: Supports muscle function and is an important nutrient for physical performance.
- Carnosine: Acts as an antioxidant and may have anti-glycation properties, which can protect against aging and diabetes.
While beef does not contain phytonutrients in the way fruits and vegetables do, the nutrients it provides are essential for maintaining muscle mass, supporting metabolic processes, and overall health. Consuming beef as part of a balanced diet, especially when opting for leaner cuts like flank steak and controlling portion sizes, can contribute to a healthy nutritional intake.
- Calorie Count: Roughly 160 calories per 100 grams.
- Glycemic Index: Not applicable (meat does not contain carbohydrates).
Physical Characteristics
- Color: Raw flank steak is a deep red or purplish color.
- Shape: Long, flat, and thin.
- Size: Typically measures about 12 to 14 inches long and 5 to 6 inches wide, with a thickness of about ½ to ¾ inch.
- Texture: Dense and fibrous with a distinct grain running the length of the meat.
Culinary Uses
Flank steak is prized for its flavor and is best when marinated and cooked quickly over high heat:
- Common Dishes: Often used for fajitas, stir-fries, and grilled dishes. It’s also popularly broiled or pan-seared.
- Preparation Methods: Marinating helps tenderize the meat. It should be sliced against the grain to maximize tenderness.
- Suitable Pairings: Flank steak pairs well with robust marinades and sauces, including those based on soy sauce, lime, garlic, and chili. It complements sides like grilled vegetables, rice, or salads.
Geographical Information
- Origin: Domestic cattle have been an important source of meat for thousands of years, with origins in Europe, Asia, and North Africa.
- Primary Growing Regions: Beef is produced worldwide, with the largest producers being the United States, Brazil, the European Union, and China.
- Seasonal Availability: Available year-round, as beef production is not seasonally dependent.
Flank steak is a flavorful and versatile cut of beef that benefits from specific cooking methods to ensure it remains tender and juicy. Its nutritional profile, rich in protein and essential nutrients, makes it a valuable addition to a balanced diet when consumed in moderation.
| Proximates: | |
| Water | 69.8 g |
| Energy (Atwater General Factors) | 164 kcal |
| Energy (Atwater Specific Factors) | 170 kcal |
| Nitrogen | 3.22 g |
| Protein | 20.1 g |
| Total lipid (fat) | 9.4 g |
| Ash | 0.99 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 0 g |
| Minerals: | |
| Calcium, Ca | 4 mg |
| Iron, Fe | 1.83 mg |
| Magnesium, Mg | 18.9 mg |
| Phosphorus, P | 167 mg |
| Potassium, K | 332 mg |
| Sodium, Na | 51 mg |
| Zinc, Zn | 5.56 mg |
| Copper, Cu | 0.045 mg |
| Manganese, Mn | 0.002 mg |
| Lipids: | |
| Fatty acids, total saturated | 3.55 g |
| Fatty acids, total monounsaturated | 3.59 g |
| Fatty acids, total polyunsaturated | 0.314 g |
| Fatty acids, total trans | 0.389 g |
| Cholesterol | 58 mg |
