Protein in food · Meat & poultry
How much protein is in flank steak?
Four ounces of raw flank steak (113 g) has 25 g of protein (169 kcal); 100 g has 21.7 g.
14.6 g protein per 100 kcal · USDA FoodData Central
14.6 g of protein per 100 kcal (58% of its calories): 10 g or more is lean on our scale.
25 g of protein from flank steak alone takes 115 g (about 4.1 oz) and 172 kcal.
#7 of 24 in Meat & poultry for protein per 100 g, #9 for protein per calorie.
Protein per portion
| Portion (raw) | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 21.7 g | 149 | 0 g | 6.3 g |
| 1 oz (28 g) | 6.2 g | 42 | 0 g | 1.8 g |
| 4 oz (113 g) | 25 g | 169 | 0 g | 7.1 g |
| 1 lb (454 g) | 98 g | 676 | 0 g | 29 g |
Four ounces of raw flank steak (113 g) is 21% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Weights are raw. Cooking drives off water, so cooked meat has more protein per 100 g, but each piece keeps the protein it started with.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Flank steak | 21.7 g | 149 | 14.6 g |
| Ground beef (93%) | 20.9 g | 152 | 13.8 g |
| Ground turkey (93%) | 18.7 g | 150 | 12.5 g |
| Ground chicken | 17.4 g | 143 | 12.2 g |
| Turkey sausage | 18.8 g | 155 | 12.1 g |
Recipes with flank steak
3 recipes in the Feast Mode library use flank steak, macros computed the same way.
Across the 3 library recipes that use it, a serving has 170 g of raw flank steak on average, which brings 37 g of protein: 80% of the dish’s protein. It carries the most in Steak and Chimichurri Grain Bowls, at 82% of the protein.
Questions
How much protein is in four ounces of raw flank steak?
Four ounces of raw flank steak (113 g) has 25 g of protein and 169 kcal, with 0 g of carbohydrate and 7.1 g of fat.
How much protein is in 100 g of flank steak?
100 g of flank steak has 21.7 g of protein, 149 kcal, 0 g of carbohydrate and 6.3 g of fat (USDA FoodData Central 168609).
Is flank steak a good source of protein?
Lean protein source: 14.6 g of protein per 100 kcal (58% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from flank steak alone takes 115 g (about 4.1 oz) and 172 kcal.
Which has more protein, flank steak or ground turkey (93%)?
Flank steak, with 21.7 g of protein per 100 g against 18.7 g for ground turkey (93%). Per 100 kcal: flank steak 14.6 g, ground turkey (93%) 12.5 g.
Source: USDA FoodData Central, SR Legacy 168609: “Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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