Food database · Meat & poultry
Protein content
A 3 oz cooked serving of flank steak contains 23.7 g of protein - a very good source of protein, about 47% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is extremely protein-dense.
| Serving | 3 oz cooked (85 g) |
|---|---|
| Protein per serving | 23.7 g |
| Protein per 100 g | 27.9 g |
| Calories per serving | 158 kcal |
| Protein density | 60% of calories |
| Share of 50 g Daily Value | 47% |
| Protein quality | Complete protein |
| Category | Meat & poultry |
| Food type | Whole food |
| USDA record | FoodData Central #174774 |
A typical 3 oz cooked serving of flank steak contains 23.7 grams of protein (27.9 g per 100 g), which makes it a very good source of protein. That covers roughly 47% of the 50 g reference Daily Value, so it can anchor a high-protein meal for the day.
About 60% of the calories in flank steak come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Among the 133 meats in the database, flank steak ranks 46th by protein per serving, and 68th out of all 796 foods on the site. Set against beef heart, another meat entry in the database, a serving carries about 0.5 g less protein (beef heart has 24.2 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by weight at 85 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
A lean cut with pronounced grain; slicing across the grain matters more here than with tender cuts.
Source: USDA FoodData Central #174774 - "Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Flank steak has 27.9 g of protein per 100 g. A typical 3 oz cooked serving (85 g) provides 23.7 g.
Yes. Flank steak is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 3 oz cooked serving of flank steak contains 23.7 g of protein, about 47% of the 50 g reference Daily Value.
Flank steak is a very good source of protein, and about 60% of its calories come from protein, which makes it extremely protein-dense. Set against beef heart, another meat entry in the database, a serving carries about 0.5 g less protein (beef heart has 24.2 g per 3 oz cooked).
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