Nutritional Composition of Flank Steak
Flank steak nutrition facts – Flank steak, a cut of beef known for its leanness and intense flavor, is a popular choice among health-conscious foodies and culinary enthusiasts in Jogja. It’s a versatile protein source that can be incorporated into various dishes, from simple grilled preparations to more elaborate satay or rendang. Understanding its nutritional profile is key to making informed dietary choices.
Macronutrient Breakdown in a 3-Ounce Serving
A 3-ounce serving of flank steak offers a significant amount of protein, a moderate amount of fat, and negligible carbohydrates. This makes it a suitable choice for those following high-protein diets or seeking to manage their carbohydrate intake. The exact values can vary slightly depending on the cut and animal’s diet, but a typical breakdown is as follows: Protein contributes significantly to satiety, helping you feel fuller for longer.
The moderate fat content provides essential fatty acids and contributes to the rich flavor. The near absence of carbohydrates makes it a suitable choice for low-carb diets.
Protein: Approximately 22 grams (44% of the recommended daily value for an average adult).
Fat: Approximately 5 grams (8% of the recommended daily value for an average adult).
Carbohydrates: Less than 1 gram (less than 1% of the recommended daily value for an average adult).
Vitamin and Mineral Content of Flank Steak
Flank steak is a good source of several essential vitamins and minerals. These micronutrients play crucial roles in various bodily functions, contributing to overall health and well-being. Regular consumption of lean red meat like flank steak can help ensure adequate intake of these vital nutrients.
| Nutrient | Amount per 3-ounce serving | % Daily Value | Benefits |
|---|---|---|---|
| Iron | 3mg | 17% | Essential for oxygen transport and energy production. |
| Zinc | 5mg | 33% | Supports immune function and wound healing. |
| Vitamin B12 | 2mcg | 83% | Crucial for nerve function and red blood cell formation. |
| Niacin | 6mg | 38% | Contributes to energy metabolism and healthy skin. |
Fatty Acid Profile of Flank Steak
The fat content in flank steak is primarily composed of unsaturated fats, which are considered healthier than saturated fats. While it does contain some saturated fat, the overall balance leans towards unsaturated fats, making it a relatively healthy choice compared to some other cuts of beef. Understanding the fatty acid profile allows for a more informed assessment of its impact on cardiovascular health.
The ratio of saturated to unsaturated fats is important to consider for overall health.
Saturated Fat: Approximately 2 grams.
Monounsaturated Fat: Approximately 2 grams.
Polyunsaturated Fat: Approximately 1 gram.
Trans Fat: Minimal amounts, typically negligible.
Flank Steak and Dietary Needs
Yo, Jogja foodies! We’ve already looked at the nutritional breakdown of flank steak, but let’s get real about how it fits into different diets and lifestyles. This isn’t just about calories, it’s about making informed choices that work for – you*.Flank steak’s lean profile and nutritional density make it a versatile choice for various dietary needs. We’ll explore its compatibility with popular diets and compare it to other beef cuts, highlighting its unique advantages.
Flank steak, lean and packed with protein, offers a satisfyingly savory experience. For a contrasting, lighter option after a hearty steak dinner, consider the refreshing fizz of pineapple sunset hard kombucha nutrition facts , which provides a different nutritional profile. Returning to the flank steak, remember to trim visible fat for a healthier meal.
Flank Steak’s Suitability for Various Diets
Flank steak is a solid contender for several popular dietary approaches. Its naturally low carbohydrate content makes it ideal for low-carb and ketogenic diets. The absence of added sugars and artificial ingredients aligns perfectly with paleo principles. For those watching their carb intake, a 3-ounce serving of flank steak contains negligible carbohydrates, making it a great protein source.
Keto dieters can easily incorporate it into their macros, while paleo followers appreciate its whole-food nature.
Comparison with Other Beef Cuts
Understanding how flank steak stacks up against other popular cuts helps you make the best choice for your culinary needs and dietary goals.
- Flank Steak: Lean, flavorful, relatively tough (requires specific cooking methods), high in protein, lower in fat compared to ribeye or New York strip.
- Ribeye: Marbled, rich flavor, tender, higher in fat and calories than flank steak.
- New York Strip: Leaner than ribeye, tender, good flavor, higher in protein than flank steak but still less fat than ribeye.
- Sirloin: Leaner than ribeye, less tender than New York strip, milder flavor, good source of protein.
This comparison emphasizes that while flank steak might require more attention in the kitchen (think marinades and careful cooking), its leanness and high protein content offer a distinct advantage for health-conscious individuals.
Potential Health Benefits of Flank Steak, Flank steak nutrition facts
Incorporating flank steak into a balanced diet can offer several potential health benefits. Its high protein content supports muscle growth and repair, crucial for active individuals and those aiming to maintain a healthy weight. The iron content contributes to healthy blood production, while various B vitamins support energy metabolism. Remember, a balanced diet is key; flank steak is a fantastic component, not a miracle cure.
For example, a study published in theAmerican Journal of Clinical Nutrition* showed a positive correlation between higher protein intake and increased satiety, potentially aiding in weight management. This is particularly relevant for the lean protein found in flank steak.
Preparing and Cooking Flank Steak
Flank steak, a lean and flavorful cut, needs careful preparation and cooking to achieve optimal tenderness and juicy results. Overcooking can easily make it tough, so understanding the right techniques is key to unlocking its full potential. This section will explore methods to minimize fat, maximize nutritional value, and achieve that perfect
Jogja* culinary experience.
A Lean and Nutritious Flank Steak Recipe
This recipe focuses on maximizing the nutritional benefits of flank steak while minimizing added fats. It’s designed to be quick, easy, and adaptable to your taste.
Ingredients:
- 1 lb flank steak, trimmed of excess fat
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp smoked paprika
- Salt and freshly ground black pepper to taste
- Optional: Fresh herbs like rosemary or thyme
Instructions:
- Pat the flank steak dry with paper towels. This helps achieve a good sear.
- In a small bowl, combine olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Add fresh herbs if desired.
- Rub the mixture evenly over the entire surface of the steak.
- Let the steak marinate for at least 30 minutes (longer is better, up to 2 hours in the refrigerator).
- Sear the steak in a hot skillet over medium-high heat for 2-3 minutes per side, or until a nice crust forms. For a thicker steak, increase cooking time slightly.
- Reduce heat to medium-low, and continue cooking to your desired doneness (see table below). Use a meat thermometer for accuracy.
- Let the steak rest for at least 10 minutes before slicing against the grain. This allows the juices to redistribute, resulting in a more tender steak.
Cooking Methods and Nutritional Impact
Different cooking methods affect the final nutritional content of flank steak, primarily through moisture loss and potential fat addition.
| Cooking Method | Moisture Loss | Fat Addition | Nutritional Impact |
|---|---|---|---|
| Grilling | Moderate | Low (depending on marinade/oil) | Good preservation of protein and some vitamins/minerals; potential for charring and nutrient loss. |
| Pan-Searing | Low to Moderate | Low (depending on oil used) | Good preservation of nutrients; creates a flavorful crust. |
| Slow Cooking | High | Variable (depending on added ingredients) | Can result in some nutrient loss, especially water-soluble vitamins; increased tenderness but potential for higher fat content if fatty ingredients are added. |
Visual Description of a Perfectly Cooked Flank Steak
A perfectly cooked flank steak exhibits a rich, deep reddish-brown color on the exterior, indicating a well-developed crust from searing. The interior should be a vibrant medium-rare pink, showcasing its juiciness. Its texture is firm yet tender, yielding slightly to the touch but not falling apart. The aroma is intensely savory, a blend of smoky char from the sear and the subtle hints of garlic, onion, and paprika from the marinade.
The overall appearance is appealing, promising a flavorful and satisfying culinary experience.
Popular Questions: Flank Steak Nutrition Facts
Is flank steak high in cholesterol?
While flank steak contains cholesterol, the amount is comparable to other lean beef cuts. Individual cholesterol levels and dietary needs should be considered.
How many calories are in a 3-ounce serving of flank steak?
The calorie count varies depending on preparation, but a 3-ounce serving generally contains approximately 150-200 calories.
Can I eat flank steak if I’m on a low-sodium diet?
It’s best to choose lower-sodium options or trim visible fat and rinse the steak before cooking to reduce sodium content.
How long can I store flank steak in the refrigerator?
Flank steak should be stored in the refrigerator for 3-5 days. Always ensure proper refrigeration to prevent bacterial growth.