Beef, flank, separable lean only, trimmed to 0" fat, choice, cooked, braised - nutrtion information: calories, carbohydrates, protein, fat

 
Food group: Beef Products

 

Nutrient

per 100 g

piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (246g)

3 oz (85g)
Calories 237.0 583.0 201.4
Total fat 13.0 g 32.0 g 11.1 g
   Saturated fat 5.5 g 13.6 g 4.7 g
   Polyunsaturated fat 0.4 g 1.0 g 0.3 g
   Monounsaturated fat 5.4 g 13.4 g 4.6 g
Cholesterol 71.0 mg 174.7 mg 60.4 mg
Sodium 72.0 mg 177.1 mg 61.2 mg
Total Carbohydrate 0.0 g 0.0 g 0.0 g
  Dietary Fiber 0.0 g 0.0 g 0.0 g
  Sugars 0.0 g 0.0 g 0.0 g
Protein 28.0 g 68.9 g 23.8 g
 
Calories from fat 117.3 kcal 288.5 kcal 99.7 kcal
Calories from carbohydrates 0.0 kcal 0.0 kcal 0.0 kcal
Calories from protein 119.6 kcal 294.3 kcal 101.7 kcal
 
Water 57.3 g 140.9 g 48.7 g
Energy 992.0 kj 2440.3 kj 843.2 kj
Ash 2.1 g 5.3 g 1.8 g
Minerals
Calcium, Ca 6.0 mg 14.8 mg 5.1 mg
Iron, Fe 3.5 mg 8.5 mg 2.9 mg
Magnesium, Mg 24.0 mg 59.0 mg 20.4 mg
Phosphorus, P 267.0 mg 656.8 mg 226.9 mg
Potassium, K 351.0 mg 863.5 mg 298.4 mg
Zinc, Zn 6.0 mg 14.9 mg 5.1 mg
Copper, Cu 0.1 mg 0.3 mg 0.1 mg
Manganese, Mn 0.0 mg 0.0 mg 0.0 mg
Selenium, Se 30.8 mcg 75.8 mcg 26.2 mcg
Vitamins
Vitamin C, total ascorbic acid 0.0 mg 0.0 mg 0.0 mg
Thiamin 0.1 mg 0.3 mg 0.1 mg
Riboflavin 0.2 mg 0.5 mg 0.2 mg
Niacin 4.6 mg 11.3 mg 3.9 mg
Pantothenic acid 0.4 mg 0.9 mg 0.3 mg
Vitamin B-6 0.4 mg 0.9 mg 0.3 mg
Folate, total 9.0 mcg 22.1 mcg 7.7 mcg
Folic acid 0.0 mcg 0.0 mcg 0.0 mcg
Folate, food 9.0 mcg 22.1 mcg 7.7 mcg
Folate, DFE 9.0 mcg_DFE 22.1 mcg_DFE 7.7 mcg_DFE
Vitamin B-12 3.4 mcg 8.4 mcg 2.9 mcg
Vitamin A, IU 0.0 IU 0.0 IU 0.0 IU
Vitamin A, RAE 0.0 mcg_RAE 0.0 mcg_RAE 0.0 mcg_RAE
Retinol 0.0 mcg 0.0 mcg 0.0 mcg
Vitamin E (alpha-tocopherol) 0.1 mg 0.3 mg 0.1 mg
Vitamin K (phylloquinone) 1.6 mcg 3.9 mcg 1.4 mcg
Lipids (Fat)
Fatty acids, total saturated 5.5 g 13.6 g 4.7 g
4:0 0.0 g 0.0 g 0.0 g
6:0 0.0 g 0.0 g 0.0 g
8:0 0.0 g 0.0 g 0.0 g
10:0 0.0 g 0.0 g 0.0 g
12:0 0.0 g 0.0 g 0.0 g
14:0 0.4 g 1.0 g 0.4 g
16:0 3.2 g 7.9 g 2.7 g
18:0 1.7 g 4.2 g 1.5 g
Fatty acids, total monounsaturated 5.4 g 13.4 g 4.6 g
16:1 undifferentiated 0.5 g 1.2 g 0.4 g
18:1 undifferentiated 4.8 g 11.9 g 4.1 g
20:1 0.0 g 0.0 g 0.0 g
22:1 undifferentiated 0.0 g 0.0 g 0.0 g
Fatty acids, total polyunsaturated 0.4 g 1.0 g 0.3 g
18:2 undifferentiated 0.3 g 0.7 g 0.2 g
18:3 undifferentiated 0.1 g 0.2 g 0.1 g
18:4 0.0 g 0.0 g 0.0 g
20:4 undifferentiated 0.0 g 0.0 g 0.0 g
20:5 n-3 0.0 g 0.0 g 0.0 g
22:5 n-3 0.0 g 0.0 g 0.0 g
22:6 n-3 0.0 g 0.0 g 0.0 g
Amino acids
Tryptophan 0.2 g 0.5 g 0.2 g
Threonine 1.1 g 2.8 g 1.0 g
Isoleucine 1.3 g 3.1 g 1.1 g
Leucine 2.2 g 5.5 g 1.9 g
Lysine 2.4 g 5.8 g 2.0 g
Methionine 0.7 g 1.8 g 0.6 g
Cystine 0.4 g 0.9 g 0.3 g
Phenylalanine 1.1 g 2.7 g 0.9 g
Tyrosine 0.9 g 2.2 g 0.8 g
Valine 1.4 g 3.4 g 1.2 g
Arginine 1.8 g 4.5 g 1.5 g
Histidine 0.9 g 2.2 g 0.8 g
Alanine 1.7 g 4.2 g 1.4 g
Aspartic acid 2.6 g 6.3 g 2.2 g
Glutamic acid 4.2 g 10.3 g 3.6 g
Glycine 1.7 g 4.2 g 1.5 g
Proline 1.3 g 3.3 g 1.1 g
Serine 1.1 g 2.7 g 0.9 g
Hydroxyproline 0.3 g 0.7 g 0.2 g
Other
Alcohol, ethyl 0.0 g 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg 0.0 mg
Carotene, beta 0.0 mcg 0.0 mcg 0.0 mcg
Carotene, alpha 0.0 mcg 0.0 mcg 0.0 mcg
Cryptoxanthin, beta 0.0 mcg 0.0 mcg 0.0 mcg
Lycopene 0.0 mcg 0.0 mcg 0.0 mcg
Lutein + zeaxanthin 0.0 mcg 0.0 mcg 0.0 mcg

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