Beef flank is a delicious and nutritious cut of meat that is popular among fitness enthusiasts and bodybuilders. One pound of beef flank, lean only, trimmed to 0" fat, select grade, cooked, and broiled contains 807 calories. This may seem like a lot, but when eaten in moderation and as part of a balanced diet, beef flank can provide numerous health benefits.

In addition to its high calorie content, a 1 lb serving of beef flank also contains 109 grams of protein, making it an excellent source of this essential nutrient. It also contains 0 grams of carbohydrates and 34 grams of fat. When paired with a serving of vegetables and a small portion of carbohydrates, such as brown rice or sweet potato, beef flank can provide a complete, balanced meal.

In this article, we'll explore the nutritional value of beef flank, its potential health benefits, and how to prepare and serve this lean cut of meat for maximum enjoyment.

Calories in Beef Flank

As mentioned earlier, a 1 lb serving of beef flank, lean only, trimmed to 0" fat, select grade, cooked, and broiled contains 807 calories. This makes it a calorie-dense food that should be consumed in moderation, especially for those looking to maintain or lose weight. However, beef flank can still be a part of a healthy diet when paired with plenty of vegetables and consumed in appropriate portion sizes. For example, a 4 oz serving of beef flank, which contains approximately 200 calories, can be paired with a side of roasted vegetables and a small portion of quinoa for a well-balanced and satisfying meal.

Protein Content of Beef Flank

Beef flank is an excellent source of protein, with a 1 lb serving containing 109 grams of this essential nutrient. Protein is important for building and repairing muscle tissue, and can also help to keep you feeling full and satisfied between meals. When consumed in appropriate portion sizes, beef flank can be an effective dietary addition for those looking to gain muscle or maintain their current muscle mass. Pairing beef flank with other protein-rich foods, such as eggs, Greek yogurt, or nuts, can further enhance its muscle-building benefits.

Fat Content of Beef Flank

While beef flank is a relatively lean cut of meat, with 0" fat and select grade classification, it still contains 34 grams of fat per 1 lb serving. This can be a concern for those looking to maintain or lose weight, as high fat intake can be detrimental to overall health. However, not all fats are created equal, and the fat found in beef flank can be part of a healthy diet when consumed in moderation. The fat in beef flank is primarily unsaturated, which can help to improve cholesterol levels and reduce the risk of heart disease. When enjoying beef flank, it's important to pair it with plenty of vegetables and avoid high-fat toppings or sauces, which can quickly add unnecessary calories and saturated fat to the meal. Opting for cooking methods that don't add additional fat, such as broiling or grilling, can also help to keep the overall fat content of the dish in check.

Carbohydrate Content of Beef Flank

Beef flank is a virtually carbohydrate-free food, with 0 grams of carbs per 1 lb serving. While carbohydrates are an important nutrient for providing energy, there are many reasons why someone may wish to limit their carbohydrate intake, such as managing blood sugar levels or following a low-carbohydrate diet for weight loss purposes. In these cases, beef flank can be a great option for a high-protein, low-carbohydrate meal that can still provide plenty of nutrition and satisfaction. Pairing beef flank with non-starchy vegetables, such as broccoli, cauliflower, or spinach, can help to round out the meal and provide additional vitamins and minerals.

Vitamins and Minerals in Beef Flank

In addition to being a great source of protein and healthy fats, beef flank also contains a variety of vitamins and minerals that are essential for overall health and wellbeing. Some of the key vitamins and minerals found in beef flank include:

• Iron - essential for the production of hemoglobin, which carries oxygen throughout the body.
• Zinc - important for immune function, wound healing, and growth and development.
• Selenium - an antioxidant that helps to protect cells from damage.
• Vitamin B12 - a nutrient important for brain function and the production of red blood cells.

Health Benefits of Beef Flank

Beef flank provides a variety of potential health benefits when consumed as part of a healthy and balanced diet. Some of the key health benefits of beef flank include:

• Improved muscle function and maintenance due to its high protein content.
• Reduced risk of anemia due to its iron content.
• Improved immune function due to its zinc and selenium content.
• Improved energy and brain function due to its vitamin B12 content.

Preparation of Beef Flank

Beef flank can be prepared in a variety of ways, depending on personal preference and cooking experience. Some of the most common methods of preparing beef flank include:

• Broiling - placing the flank steak under a high heat broiler for a few minutes on each side.
• Grilling - cooking the flank steak on an outdoor or indoor grill over high heat.
• Sautéing - cooking the flank steak in a pan over medium-high heat with a small amount of oil or cooking spray.

No matter which method you choose, it's important to season beef flank with plenty of herbs and spices to enhance its natural flavor. Some great seasoning options for beef flank include garlic, onion, rosemary, and paprika.

Serving Suggestions for Beef Flank

Beef flank can be a versatile ingredient that can be used in a variety of dishes. Some great ways to incorporate beef flank into your diet include:

• Sliced over a salad for a high-protein meal.
• Paired with roasted vegetables and quinoa for a complete, balanced meal.
• Served alongside sweet potato fries for a healthier version of a classic burger and fries meal.
• Sliced and used as a topping for homemade pizza.

Storage Tips for Beef Flank

To preserve the freshness and flavor of beef flank, it's important to store it properly.

• Refrigerator - cooked beef flank can be stored in an airtight container in the refrigerator for up to 4 days.
• Freezer - raw beef flank can be stored in the freezer for up to 6 months, while cooked beef flank can be stored for up to 3 months.

When thawing frozen beef flank, it's important to do so slowly in the refrigerator or under cold running water to prevent bacteria growth.

Alternate Beef Cuts

If you're not a fan of beef flank, there are plenty of other cuts of beef that can provide similar nutritional benefits. Some other lean cuts of beef include:

• Sirloin steak
• Top round steak
• Tenderloin

While these cuts may have slightly different nutrient profiles, they can be prepared in similar ways to beef flank and still provide plenty of protein, healthy fats, and essential vitamins and minerals.