Beef flank (New Zealand, imported, raw) nutrition facts
Per 4 oz · 113 g
of a 2,000 cal day
- Protein23g50% of calories
- Carbs0g0% of calories
- Fat10g50% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Beef flank (New Zealand, imported, raw) (4 oz, 113 g) has 182 calories, with 23 g of protein, 0 g of carbohydrates and 10 g of fat. Most of its energy comes from protein (50% of calories). It is high in protein (45% DV), niacin (32% DV) and Vitamin B12 (71% DV).
High in
20%+ of the daily value
- Protein45%
- Niacin32%
- Vitamin B1271%
- Iron22%
- Phosphorus28%
- Zinc43%
Good source of
10–19% of the daily value
- Vitamin B617%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 4 oz (113 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 9 μg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 0.4 mg | 2% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.2 mg | 17% |
| Vitamin B12 | 2 μg | 71% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 5 mg | 1% |
| Iron | 2 mg | 22% |
| Potassium | 365 mg | 8% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 193 mg | 28% |
| Zinc | 5 mg | 43% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 3 g | — |
| Polyunsaturated fats | 0.3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Beef fat (New Zealand, imported, subcutaneous, raw)685
- Beef chuck eye roll (New Zealand, imported, cooked, braised, separable lean only)208
- Beef hind shin (New Zealand, imported, cooked, braised, separable lean only)167
- Beef flank (New Zealand, imported, raw)161
- Beef chuck eye roll (New Zealand, imported, raw, separable lean only)131
- Beef inside (New Zealand, imported, raw)128
- Beef hind shin (New Zealand, imported, raw, separable lean only)114
Similar foods
- 🍗774 calBeef fat (New Zealand, imported, subcutaneous, raw)4 oz+592 cal
- 🍗131 calBeef chuck eye roll (New Zealand, imported, raw, separable lean only)100 grams−51 cal
- 🍗177 calBeef chuck eye roll (New Zealand, imported, cooked, braised, separable lean only)1 serving−5 cal
- 🍗145 calBeef inside (New Zealand, imported, raw)4 oz−37 cal
- 🍗142 calBeef hind shin (New Zealand, imported, cooked, braised, separable lean only)3 oz−40 cal
- 🍗129 calBeef hind shin (New Zealand, imported, raw, separable lean only)4 oz−53 cal
Burning 182 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 35minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Beef flank (New Zealand, imported, raw)?
One serving of Beef flank (New Zealand, imported, raw) (4 oz) has 182 calories, which works out to 161 calories per 100 g. That is about 9.1% of a 2,000-calorie day.
Is Beef flank (New Zealand, imported, raw) high in protein?
Yes. It has 23 g of protein per serving, and 50% of its calories come from protein (13 g of protein per 100 calories).
Is Beef flank (New Zealand, imported, raw) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Beef flank (New Zealand, imported, raw)?
52 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Beef flank (New Zealand, imported, raw)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
