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Dry-Rubbed Flank Steak with Grilled Corn Salsa⏱ 40 min total
Recipes

Dry-Rubbed Flank Steak with Grilled Corn Salsa

Per 1 serving · 382 g · 18 ingredients

Calories
443
22%
of a 2,000 cal day
  • Protein
    40g
    35% of calories
  • Carbs
    26g
    23% of calories
  • Fat
    21g
    42% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Dry-Rubbed Flank Steak with Grilled Corn Salsa (382 g) has 443 calories, with 40 g of protein, 26 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (80% DV), Vitamin C (27% DV) and Vitamin E (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 64%, 31% and 37% of the daily value.

Per 100 g
116cal
low energy density
Protein per 100 cal
9g
Net carbs
21g
carbs minus fiber
Fiber
5.1g
9.6 g sugar

High in

20%+ of the daily value

  • Protein80%
  • Vitamin C27%
  • Vitamin E24%
  • Vitamin K26%
  • Niacin78%
  • Vitamin B691%

Good source of

10–19% of the daily value

  • Dietary fiber18%
  • Vitamin A14%
  • Thiamine13%
  • Riboflavin (B2)18%
  • Folate (B9)17%
  • Magnesium17%

Watch

20%+ of the daily value

  • Sodium64%
  • Saturated fat31%
  • Cholesterol37%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 20 min
  1. 1

    To make the dry rub: Combine brown sugar, chili powder, paprika, salt, pepper, cayenne, garlic powder, mustard powder, coriander, and cumin in a small bowl.

  2. 2

    To prepare the steak and salsa: Preheat your grill to medium-high heat and oil the grate. Grill the ears of corn, turning occasionally, until lightly browned all over, about 8-10 minutes. Set aside to cool.

  3. 3

    Once the corn is cool enough to handle, cut the kernels off the cobs and place them in a medium bowl. Add the onion, jalapeño, tomatoes, cilantro, and lime juice to the corn. Toss to combine and season with salt and pepper to taste. Set the salsa aside.

  4. 4

    While the corn is grilling, coat the steak with all of the dry rub, packing it on more than once if needed. Drizzle with 2 tablespoons of olive oil to help the rub adhere.

  5. 5

    Grill the steak, turning occasionally, and moving it to a cooler spot on the grill as needed to control flare-ups. Cook until nicely browned and an instant-read thermometer inserted into the thickest part registers 135°F, about 4 minutes per side for medium-rare.

  6. 6

    Transfer the steak to a cutting board and let it rest for 10 minutes.

  7. 7

    Return the steak to the grill just to recrisp the exterior, about 1 minute per side. Transfer back to the cutting board and slice against the grain.

  8. 8

    Serve the sliced steak topped with the grilled corn salsa.

Vitamins & minerals

Amounts for 1 serving (382 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A129 μg
14%
Vitamin C24 mg
27%
Vitamin D0 μg
0%
Vitamin E4 mg
24%
Vitamin K31 μg
26%
Thiamine0.2 mg
13%
Riboflavin (B2)0.2 mg
18%
Niacin12 mg
78%
Vitamin B61 mg
91%
Folate (B9)69 μg
17%
Vitamin B122 μg
76%
Pantothenic acid2 mg
31%
Choline175 mg
32%

Minerals

NutrientAmount% Daily Value
Calcium87 mg
9%
Iron4 mg
55%
Potassium1,042 mg
22%
Magnesium73 mg
17%
Phosphorus419 mg
60%
Zinc7 mg
63%
Copper0.2 mg
21%
Manganese0.4 mg
17%
Selenium43 μg
79%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene129 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene1,373 μg—
Caffeine0 mg—
Cystine0.5 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose2 g—
Galactose0.3 g—
Glucose2 g—
Glutamic acid6 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0.4 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene1,917 μg—
Lysine3 g—
Maltose0.2 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine2 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol0 μg—
Serine2 g—
Starch11 g—
Sucrose5 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 443 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 84min
    Walking (3.5 mph)
  • 53min
    Cycling (moderate)
  • 37min
    Running (6 mph)
  • 62min
    Swimming laps

Common questions

How many calories are in Dry-Rubbed Flank Steak with Grilled Corn Salsa?

One serving of Dry-Rubbed Flank Steak with Grilled Corn Salsa (1 serving) has 443 calories, which works out to 116 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Dry-Rubbed Flank Steak with Grilled Corn Salsa high in protein?

Yes. It has 40 g of protein per serving, and 35% of its calories come from protein (9 g of protein per 100 calories).

Is Dry-Rubbed Flank Steak with Grilled Corn Salsa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Dry-Rubbed Flank Steak with Grilled Corn Salsa?

1471 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Dry-Rubbed Flank Steak with Grilled Corn Salsa?

9.6 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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