Beef flat (New Zealand, imported, cooked, braised, lean only) nutrition facts
Per 3 oz ยท 85 g
of a 2,000 cal day
- Protein28g59% of calories
- Carbs0g0% of calories
- Fat8.8g41% 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, cooked, braised, lean only) (3 oz, 85 g) has 192 calories, with 28 g of protein, 0 g of carbohydrates and 8.8 g of fat. Most of its energy comes from protein (59% of calories). It is high in protein (56% DV), Vitamin B12 (66% DV) and iron (34% DV). Keep an eye on cholesterol, which provides 27% of the daily value.
High in
20%+ of the daily value
- Protein56%
- Vitamin B1266%
- Iron34%
- Zinc35%
Good source of
10โ19% of the daily value
- Riboflavin (B2)13%
- Niacin12%
- Vitamin B611%
- Phosphorus19%
Watch
20%+ of the daily value
- Cholesterol27%
Vitamins & minerals
Amounts for 3 oz (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 13 ฮผg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ฮผg | 0% |
| Vitamin E | 1 mg | 7% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.1 mg | 11% |
| Vitamin B12 | 2 ฮผg | 66% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 5 mg | 1% |
| Iron | 3 mg | 34% |
| Potassium | 146 mg | 3% |
| Magnesium | 15 mg | 4% |
| Phosphorus | 135 mg | 19% |
| Zinc | 4 mg | 35% |
Full breakdown ยท 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 3 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
- ๐174 calBeef flat (New Zealand, imported, raw, lean only)4 ozโ18 cal
- ๐200 calBeef flat (New Zealand, imported, raw)4 oz+8 cal
- ๐214 calBeef flat (New Zealand, imported, cooked, braised)3 oz+22 cal
- 200 cal
Kroger Boneless Flat Iron Steak4 oz+8 cal - 210 calAlbertsons Flat Iron Steak4 oz+18 cal
- ๐210 calGood Ranchers Beef Flat Iron Steak4 oz+18 cal
Burning 192 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Beef flat (New Zealand, imported, cooked, braised, lean only)?
One serving of Beef flat (New Zealand, imported, cooked, braised, lean only) (3 oz) has 192 calories, which works out to 226 calories per 100 g. That is about 9.6% of a 2,000-calorie day.
Is Beef flat (New Zealand, imported, cooked, braised, lean only) high in protein?
Yes. It has 28 g of protein per serving, and 59% of its calories come from protein (15 g of protein per 100 calories).
Is Beef flat (New Zealand, imported, cooked, braised, 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, cooked, braised, lean only)?
26 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, cooked, braised, 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.
