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Flank Steak and Beets⏱ 80 min total
Recipes

Flank Steak and Beets

Per 1 serving · 212 g · 14 ingredients

Calories
336
17%
of a 2,000 cal day
  • Protein
    26g
    31% of calories
  • Carbs
    9g
    11% of calories
  • Fat
    22g
    59% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Flank Steak and Beets (212 g) has 336 calories, with 26 g of protein, 9 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (51% DV), niacin (46% DV) and Vitamin B6 (57% DV). Keep an eye on saturated fat and cholesterol, which provide 26% and 25% of the daily value.

Per 100 g
159cal
medium energy density
Protein per 100 cal
7.6g
Net carbs
6g
carbs minus fiber
Fiber
2.6g
5.6 g sugar

High in

20%+ of the daily value

  • Protein51%
  • Niacin46%
  • Vitamin B657%
  • Folate (B9)26%
  • Vitamin B1251%
  • Iron36%

Good source of

10–19% of the daily value

  • Vitamin E16%
  • Vitamin K11%
  • Riboflavin (B2)11%
  • Pantothenic acid17%
  • Choline19%
  • Potassium14%

Watch

20%+ of the daily value

  • Saturated fat26%
  • Cholesterol25%

Ingredients

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

Directions

Prep 20 minCook 60 min
  1. 1

    Preheat the oven to 400°F.

  2. 2

    Wrap the beets in foil and place them on a foil-lined baking sheet. Bake for 1 hour.

  3. 3

    While the beets are baking, mix all the spices together in a small bowl. Rub the spice mixture on both sides of the flank steak and scatter the minced garlic over it.

  4. 4

    Heat a large skillet on high until very hot. Add 1/4 cup of olive oil and let it sizzle. Add the seasoned flank steak and sear for about 4 minutes on each side. Remove from the pan, cover with foil, and let it rest for 5 to 8 minutes.

  5. 5

    Transfer the cooked flank steak to a large platter and slice it into thin strips against the grain.

  6. 6

    Serve the sliced steak with the roasted beets and enjoy!

Vitamins & minerals

Amounts for 1 serving (212 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A8 μg
1%
Vitamin C5 mg
5%
Vitamin D0 μg
0%
Vitamin E2 mg
16%
Vitamin K14 μg
11%
Thiamine0.1 mg
9%
Riboflavin (B2)0.1 mg
11%
Niacin7 mg
46%
Vitamin B61 mg
57%
Folate (B9)103 μg
26%
Vitamin B121 μg
51%
Pantothenic acid1 mg
17%
Choline106 mg
19%

Minerals

NutrientAmount% Daily Value
Calcium53 mg
5%
Iron3 mg
36%
Potassium664 mg
14%
Magnesium47 mg
11%
Phosphorus261 mg
37%
Zinc5 mg
41%
Copper0.1 mg
17%
Manganese0.3 mg
15%
Selenium28 μg
51%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene4 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene83 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.3 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0.4 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats13 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 336 calories

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

  • 64min
    Walking (3.5 mph)
  • 40min
    Cycling (moderate)
  • 28min
    Running (6 mph)
  • 47min
    Swimming laps

Common questions

How many calories are in Flank Steak and Beets?

One serving of Flank Steak and Beets (1 serving) has 336 calories, which works out to 159 calories per 100 g. That is about 17% of a 2,000-calorie day.

Are Flank Steak and Beets high in protein?

Yes. It has 26 g of protein per serving, and 31% of its calories come from protein (7.6 g of protein per 100 calories).

Are Flank Steak and Beets keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Flank Steak and Beets?

170 mg per serving.

How much sugar is in Flank Steak and Beets?

5.6 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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