⏱ 30 min total

Flank Steak and Tomatoes

Name: Flank Steak and Tomatoes
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⁵⁄₁₆ tsp, ground Cumin seed; ³⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Cayenne pepper; ¼ spray , about 1/3 second Cooking spray; 4 oz Flank steak; ¼ tbsp Olive oil; ¼ tsp Garlic; ¼ pepper Jalapeno peppers; ⅛ cup cherry tomatoes Cherry tomatoes; ¹⁄₁₆ cup Cilantro

Per 1 serving · 143 g · 10 ingredients

Calories

216

11%
of a 2,000 cal day

Protein
25g
46% of calories
Carbs
1.7g
3% of calories
Fat
12g
50% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Flank Steak and Tomatoes (143 g) has 216 calories, with 25 g of protein, 1.7 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (49% DV), niacin (46% DV) and Vitamin B6 (54% DV). Keep an eye on sodium and cholesterol, which provide 22% and 25% of the daily value.

Per 100 g

151cal

medium energy density

Protein per 100 cal

11g

Net carbs

carbs minus fiber

Fiber

0.5g

0.7 g sugar

High in

20%+ of the daily value

Protein49%
Niacin46%
Vitamin B654%
Vitamin B1252%
Iron31%
Phosphorus33%

Good source of

10–19% of the daily value

Pantothenic acid14%
Choline19%
Potassium10%
Copper13%

Watch

20%+ of the daily value

Sodium22%
Cholesterol25%

Ingredients

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

Directions

Prep 15 minCook 15 min

1
Preheat broiler to high.
2
Combine 1 teaspoon of the cumin, ½ teaspoon salt, and cayenne pepper in a small dish. Sprinkle over the steak.
3
Spray a broiler pan with cooking spray. Place the seasoned flank steak on the pan and broil for about 10 minutes, turning once, to desired doneness. Let rest for 5 minutes before slicing diagonally across the grain.
4
Heat oil in a large nonstick skillet over medium heat. Add garlic and jalapeno, cooking for 1 minute. Add the remaining cumin and salt, along with the tomatoes. Cook until tomatoes soften, about 3 minutes. Remove from heat and stir in cilantro. Serve with the steak.

Vitamins & minerals

Amounts for 1 serving (143 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	15 μg	2%
Vitamin C	7 mg	8%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	9 μg	7%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.1 mg	9%
Niacin	7 mg	46%
Vitamin B6	1 mg	54%
Folate (B9)	17 μg	4%
Vitamin B12	1 μg	52%
Pantothenic acid	1 mg	14%
Choline	103 mg	19%

Minerals

Nutrient	Amount	% Daily Value
Calcium	42 mg	4%
Iron	2 mg	31%
Potassium	451 mg	10%
Magnesium	31 mg	7%
Phosphorus	233 mg	33%
Zinc	4 mg	39%
Copper	0.1 mg	13%
Manganese	0.1 mg	3%
Selenium	27 μg	50%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	22 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	162 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.5 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	0.3 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.3 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	479 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 216 calories

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

41min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
30min
Swimming laps

Common questions

How many calories are in Flank Steak and Tomatoes?

One serving of Flank Steak and Tomatoes (1 serving) has 216 calories, which works out to 151 calories per 100 g. That is about 11% of a 2,000-calorie day.

Are Flank Steak and Tomatoes high in protein?

Yes. It has 25 g of protein per serving, and 46% of its calories come from protein (11 g of protein per 100 calories).

Are Flank Steak and Tomatoes keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 3% of calories.

How much sodium is in Flank Steak and Tomatoes?

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

How much sugar is in Flank Steak and Tomatoes?

0.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (143 g)

Calories216

% Daily Value*

Total fat 12g	15%
Saturated fat 3.9g	19%
Trans fat 0g
Cholesterol 74mg	25%
Sodium 501mg	22%
Total carbohydrate 1.7g	1%
Dietary fiber 0.5g	2%
Total sugars 0.7g
Protein 25g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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