Flank steak calories come to 163 for a 3 oz portion (85 g) of broiled steak, or 192 per 100 g. The number to notice is protein: that same portion gives 23.5 g, 47% of the daily value, with zero carbs and only 7 g of fat. Few beef cuts deliver this much protein for so few calories.
163kcal
1 3 oz portion · 85 g, broiled, lean and fat
60%protein
24 gProtein
0 gCarbs
7 gFat
How to burn off 163 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Broiled, lean and fat · per 85 g
Calories
163 kcal
Protein
24 g
Carbohydrate
0 g
Fat
7 g
Saturated fat
2.9 g
Cholesterol
67 mg
Sodium
48 mg
Potassium
288 mg
Iron
1.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Flank steak: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
163
23.5 g
0 g
7 g
48 mg
8%
4 oz portion (113 g)
217
31.3 g
0 g
9.3 g
63 mg
11%
Whole steak (383 g)
735
105.9 g
0 g
31.5 g
214 mg
37%
100 g
192
27.7 g
0 g
8.2 g
56 mg
10%
3 × 3 oz portion (85 g)
490
70.5 g
143 mg
5 × 3 oz portion (85 g)
816
117.6 g
238 mg
A 3 oz slice is 163 calories, the whole steak is 735
Flank steak is usually bought whole and sliced thin across the grain, which makes portions easy to misjudge. A 3 oz portion (85 g) is 163 calories and 8% of a 2000-calorie daily value. Step up to a 4 oz portion (113 g) and you land at 217 calories, still only 11% of the day.
The trouble starts when the board is shared loosely. Two 3 oz portions (170 g) add up to 326 calories, three (255 g) reach 490, and five (425 g) come to 816. A whole steak of 383 g carries 735 calories, which is 37% of the daily value on one plate.
The protein climbs just as fast. The whole steak holds 105.9 g of protein, 212% of the daily value, far more than one person needs at a sitting. If you cook a full flank for dinner, plan on it feeding several people or several meals, and weigh one portion once so you know what a 3 oz pile of slices looks like.
Protein supplies 60% of every calorie
Per 100 g, broiled flank steak has 27.7 g of protein, 8.2 g of fat and 0 g of carbs, sugar or fiber. Protein accounts for 60% of the calories and fat for the other 40%. There is nothing else in the mix, so every calorie traces back to those two macros.
That split is what sets flank apart from richer steaks. It is a lean, hard-working muscle with little marbling, and the card values are for meat trimmed to 0 inch of outer fat. Leave a fatty edge on or baste it in butter and the fat share rises fast, while the protein stays put.
For anyone counting macros, flank is close to a clean protein entry. A 3 oz portion gives 23.5 g of protein and 7 g of fat, which is easy to slot into a log next to a carb source of your choosing. With zero carbs, any sugar or starch on the plate comes from the marinade, the sauce or the sides.
Saturated fat and cholesterol are modest, sodium is low
Of the 8.2 g of fat in 100 g, 3.4 g is saturated, measured against a daily value of 20 g. Cholesterol is 79 mg per 100 g, against a daily value of 300 mg. Neither number is extreme for red meat, but both scale with the portion, so a whole steak is a different story from a 3 oz slice.
Sodium is where plain flank steak looks good. It carries 56 mg per 100 g and 48 mg in a 3 oz portion, only 2% of the daily value of 2300 mg. Even the whole 383 g steak stays at 214 mg, or 9%.
That low figure applies to unseasoned meat. Carne asada and teriyaki packs, such as Herdez Carne Asada Beef Flank Steak or Central Food Marinated Teriyaki Beef Flank Steak, come pre-seasoned, and the salt and sugar in a marinade go straight onto the label. If you watch sodium, buy it plain, like Verde 100% Grass-Fed Beef Flank Steak, and season it yourself. Potassium, at 339 mg per 100 g, is a small bonus.
Flank steak works best as the protein anchor of a plate
Because it brings protein and almost nothing else, flank steak leaves room in the day for the foods it lacks. Fiber is 0 g, so the fiber has to come from vegetables, beans or whole grains on the side. Fajitas with peppers and onions, a grain bowl, or a big salad topped with sliced steak all fill that gap.
The calories you add around it matter more than the steak itself. Tortillas, cheese, sour cream and oily chimichurri can each rival the meat, so judge the full plate, not the 163 calories of the slice. A bright herb sauce used sparingly keeps the flavor high and the total in check.
Cooking method changes little in the numbers here, since the card values are for broiled meat with no added fat. Grilling or broiling keeps it that way. If you want a quick log, BodyPal can record flank steak from a photo of your plate.
How does flank steak compare?
Here is how flank steak stacks up against steak, chuck steak and strip steak per 100 g and per usual serving.
Verdict: For the fewest calories, pick flank steak: 192 per 100 g against 225 for chuck, 230 for steak and 239 for strip, with 8.2 g of fat instead of 13 to 14 g. Strip steak has about the same protein at 27.1 g, so choose it for marbling and flavor, knowing it costs about 1.2 times the calories.
Most popular flank steak brands in the United States
Retail flank steaks are labeled per raw weight, so they read lower than the broiled numbers above. Source: manufacturer labels / USDA FoodData Central.
Flank steak FAQs
How many calories are in flank steak?
A 3 oz cooked portion (85 g) has 163 calories and a 4 oz portion (113 g) has 217. Per 100 g, broiled flank steak is 192 calories.
Is flank steak good for weight loss?
Broiled flank steak has 192 calories, 27.7 g protein and 8.2 g fat per 100 g, so a 3 oz portion gives 23.5 g protein for 163 calories and no carbs.
Flank steak or chuck steak: which has fewer calories?
Flank steak has 192 calories per 100 g against 225 for chuck steak, a difference of 33 calories per 100 g.
How much protein is in flank steak?
Broiled flank steak has 27.7 g protein per 100 g, which works out to 23.5 g in a 3 oz portion and 31.3 g in a 4 oz portion.
What are flank steak macros per 100 g?
Per 100 g, broiled flank steak has 192 calories, 27.7 g of protein, 8.2 g of fat and 0 g of carbs. Protein supplies 60% of the calories and fat the remaining 40%.
How many calories are in 4 oz of flank steak?
A 4 oz portion (113 g) of broiled flank steak has 217 calories. It also gives 31.3 g of protein and 9.3 g of fat, with no carbs, about 11% of a 2000-calorie day.
How much fat is in flank steak?
A 3 oz portion has 7 g of fat, and 100 g has 8.2 g, of which 3.4 g is saturated. Fat makes up 40% of the calories in this lean cut.
How many calories are in a whole flank steak?
A whole flank steak of 383 g has 735 calories once broiled. That is 37% of a 2000-calorie daily value, with 105.9 g of protein and 31.5 g of fat, so it usually feeds several people.
What does USDA FoodData Central list for cooked flank steak per 100 g?
USDA FoodData Central lists 192 calories per 100 g for broiled flank steak, lean and fat, trimmed to 0 inch fat, all grades (FDC 168733). That entry also shows 27.7 g of protein and 8.2 g of fat.
