Meat and Poultry
Beef flank
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 231kcal / 2530kcal (9%) |
Macronutrients
Protein | 19.4 g/ 71g (27%) | ||||||
Total Fat | 17 g/ 42g (40%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 1.25 mcg RAE/ 700mcg RAE (0.18%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.17 mg/ 1mg (13%) |
Vit B3 | 5.7 mg NE/ 16mg NE (35%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 7 mg/ 750mg (0.93%) |
Phosphorus | 139 mg/ 700mg (19%) source |
Iron | 3.6 mg/ 12mg (30%) source |
Sodium | 49 mg/ 1500mg (3%) low |
What is this food?
Beef flank (a cut of beef), usually eaten as viand or in dishes like stir-fry or stew. In a 100g serving, it’s mainly a protein food with about 231 kcal and 17g total fat.
Why it matters to health
Beef flank helps support your daily needs for muscle repair and satiety because it’s rich in protein. It also has cholesterol (49mg) and saturated fat (7.11g), so it’s best to balance it with vegetables, fruits, and other lighter protein choices. Sodium here is relatively low (49mg), which is good—still, the overall sodium of the meal can change depending on the sauce (like soy, patis, or broth). Since it has zero carbs and fiber, pair it with high-fiber sides (like vegetables or brown rice) to make your meal more complete.
Healthier tips
- For your 3 full meals + 1–2 snacks a day, use beef flank as your protein for lunch or dinner, and keep the portion around 1 palm-sized serving (about 80–120g cooked, depending on your needs).
- Balance the plate: aim for ½ plate vegetables (fresh or lightly cooked), ¼ protein (beef flank), and ¼ carbs (rice, kamote, or whole grains).
- Choose cooking methods like stewing, grilling, or stir-frying with less oil. Trim visible fat when possible.
- Watch the sauce: go easy on soy sauce/patis and salty seasonings to keep sodium in check.
- If you want variety, rotate with fish, chicken breast, tofu, or legumes during the week.
Common Filipino dishes
Beef tapa, Beef mechado, Nilaga (beef), Kare-kare (beef version), Sinigang na baka, Ginataang baka
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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