Good Ranchers Beef Flat Iron Steak nutrition facts
Per 4 oz ยท 113 g
of a 2,000 cal day
- Protein21g42% of calories
- Carbs0g0% of calories
- Fat13g58% of calories
- โ Protein-dense
- โ Keto-friendly
- โ Low sodium
- โ Sugar free
At a glance
One serving of Good Ranchers Beef Flat Iron Steak (4 oz, 113 g) has 210 calories, with 21 g of protein, 0 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (42% DV) and iron (38% DV). Keep an eye on saturated fat and cholesterol, which provide 22% and 25% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Iron38%
Good source of
10โ19% of the daily value
Nothing notable
Watch
20%+ of the daily value
- Saturated fat22%
- Cholesterol25%
Vitamins & minerals
Amounts for 4 oz (113 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin D | 0 ฮผg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6 mg | 1% |
| Iron | 3 mg | 38% |
| Potassium | 342 mg | 7% |
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
- Good Ranchers Beef Flat Iron Steak186
- Albertsons 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 ozโ36 cal
- ๐192 calBeef flat (New Zealand, imported, cooked, braised, lean only)3 ozโ18 cal
- ๐200 calBeef flat (New Zealand, imported, raw)4 ozโ10 cal
- ๐214 calBeef flat (New Zealand, imported, cooked, braised)3 oz+4 cal
- 200 cal
Kroger Boneless Flat Iron Steak4 ozโ10 cal - 210 calAlbertsons Flat Iron Steak4 ozsame cal
Burning 210 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Good Ranchers Beef Flat Iron Steak?
One serving of Good Ranchers Beef Flat Iron Steak (4 oz) has 210 calories, which works out to 186 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Good Ranchers Beef Flat Iron Steak high in protein?
Yes. It has 21 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).
Is Good Ranchers Beef Flat Iron Steak 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 Good Ranchers Beef Flat Iron Steak?
85 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Good Ranchers Beef Flat Iron Steak?
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.
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