Beef flat (New Zealand, imported, raw, lean only) nutrition facts
Per 4 oz ยท 113 g
of a 2,000 cal day
- Protein24g55% of calories
- Carbs0g0% of calories
- Fat8.7g45% of calories
- โ Protein-dense
- โ Keto-friendly
- โ Low sodium
- โ Sugar free
At a glance
One serving of Beef flat (New Zealand, imported, raw, lean only) (4 oz, 113 g) has 174 calories, with 24 g of protein, 0 g of carbohydrates and 8.7 g of fat. Most of its energy comes from protein (55% of calories). It is high in protein (48% DV), niacin (24% DV) and Vitamin B6 (24% DV). Keep an eye on cholesterol, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein48%
- Niacin24%
- Vitamin B624%
- Vitamin B12134%
- Iron27%
- Phosphorus28%
Good source of
10โ19% of the daily value
- Riboflavin (B2)12%
Watch
20%+ of the daily value
- Cholesterol21%
Vitamins & minerals
Amounts for 4 oz (113 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 12 ฮผg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ฮผg | 0% |
| Vitamin E | 1 mg | 4% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 0.3 mg | 24% |
| Vitamin B12 | 3 ฮผg | 134% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6 mg | 1% |
| Iron | 2 mg | 27% |
| Potassium | 329 mg | 7% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 198 mg | 28% |
| Zinc | 6 mg | 56% |
Full breakdown ยท 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 4 g | โ |
| Polyunsaturated fats | 0.4 g | โ |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Beef flat (New Zealand, imported, cooked, braised)252
- Beef flat (New Zealand, imported, cooked, braised, lean only)226
- Albertsons Flat Iron Steak186
- Good Ranchers Beef Flat Iron Steak186
- Kroger Boneless Flat Iron Steak179
- Beef flat (New Zealand, imported, raw)177
- Beef flat (New Zealand, imported, raw, lean only)154
Similar foods
- ๐192 calBeef flat (New Zealand, imported, cooked, braised, lean only)3 oz+18 cal
- ๐200 calBeef flat (New Zealand, imported, raw)4 oz+26 cal
- ๐214 calBeef flat (New Zealand, imported, cooked, braised)3 oz+40 cal
- 200 cal
Kroger Boneless Flat Iron Steak4 oz+26 cal - 210 calAlbertsons Flat Iron Steak4 oz+36 cal
- ๐210 calGood Ranchers Beef Flat Iron Steak4 oz+36 cal
Burning 174 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 33minWalking (3.5 mph)
- 21minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Beef flat (New Zealand, imported, raw, lean only)?
One serving of Beef flat (New Zealand, imported, raw, lean only) (4 oz) has 174 calories, which works out to 154 calories per 100 g. That is about 8.7% of a 2,000-calorie day.
Is Beef flat (New Zealand, imported, raw, lean only) high in protein?
Yes. It has 24 g of protein per serving, and 55% of its calories come from protein (14 g of protein per 100 calories).
Is Beef flat (New Zealand, imported, raw, lean only) 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 flat (New Zealand, imported, raw, lean only)?
57 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Beef flat (New Zealand, imported, raw, lean only)?
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.
