Beef Flank

Meats 15 variants

Beef Flank is consistently high in these nutrients across all variants, regardless of preparation or processing.

Choline > 84% Zinc > 80% Protein > 72% Selenium > 72% Vitamin B6 > 72% Potassium > 71%

Select a nutrient to see how the 15 variants compare.

Variant	Protein (g)	All foods
separable lean only, trimmed to 0" fat, choice, cooked, braised	28.0	> 92%
separable lean only, trimmed to 0" fat, select, cooked, broiled	28.0	> 92%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	27.9	> 92%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	27.8	> 91%
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	27.8	> 91%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	27.7	> 91%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	27.6	> 91%
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	27.0	> 90%
separable lean only, trimmed to 0" fat, choice, raw	21.7	> 77%
separable lean only, trimmed to 0" fat, all grades, raw	21.6	> 77%
separable lean only, trimmed to 0" fat, select, raw	21.4	> 76%
separable lean and fat, trimmed to 0" fat, all grades, raw	21.2	> 75%
separable lean and fat, trimmed to 0" fat, choice, raw	21.2	> 75%
separable lean and fat, trimmed to 0" fat, select, raw	21.2	> 75%
boneless, choice, raw	20.1	> 72%

Variant	Iron (mg)	All foods
separable lean only, trimmed to 0" fat, choice, cooked, braised	3.5	> 86%
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	3.3	> 85%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	1.8	> 62%
boneless, choice, raw	1.8	> 62%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	1.8	> 61%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	1.7	> 60%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	1.7	> 60%
separable lean only, trimmed to 0" fat, select, cooked, broiled	1.7	> 59%
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	1.7	> 59%
separable lean only, trimmed to 0" fat, choice, raw	1.6	> 57%
separable lean only, trimmed to 0" fat, all grades, raw	1.6	> 56%
separable lean and fat, trimmed to 0" fat, all grades, raw	1.6	> 55%
separable lean and fat, trimmed to 0" fat, choice, raw	1.6	> 55%
separable lean and fat, trimmed to 0" fat, select, raw	1.5	> 55%
separable lean only, trimmed to 0" fat, select, raw	1.5	> 55%

Variant	Magnesium (mg)	All foods
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	24.0	> 61%
separable lean only, trimmed to 0" fat, choice, cooked, braised	24.0	> 61%
separable lean only, trimmed to 0" fat, select, cooked, broiled	24.0	> 58%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	23.0	> 57%
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	23.0	> 56%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	23.0	> 53%
separable lean only, trimmed to 0" fat, all grades, raw	23.0	> 53%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	23.0	> 57%
separable lean only, trimmed to 0" fat, choice, raw	23.0	> 57%
separable lean and fat, trimmed to 0" fat, all grades, raw	22.0	> 52%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	22.0	> 52%
separable lean and fat, trimmed to 0" fat, choice, raw	22.0	> 52%
separable lean and fat, trimmed to 0" fat, select, raw	22.0	> 52%
separable lean only, trimmed to 0" fat, select, raw	22.0	> 49%
boneless, choice, raw	18.9	> 37%

Variant	Zinc (mg)	All foods
separable lean only, trimmed to 0" fat, choice, cooked, braised	6.0	> 93%
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	5.8	> 92%
boneless, choice, raw	5.6	> 91%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	5.1	> 89%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	5.1	> 89%
separable lean only, trimmed to 0" fat, select, cooked, broiled	5.1	> 89%
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	5.0	> 89%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	4.9	> 88%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	4.8	> 87%
separable lean only, trimmed to 0" fat, choice, raw	4.1	> 83%
separable lean only, trimmed to 0" fat, all grades, raw	3.9	> 82%
separable lean only, trimmed to 0" fat, select, raw	3.8	> 81%
separable lean and fat, trimmed to 0" fat, choice, raw	3.8	> 81%
separable lean and fat, trimmed to 0" fat, all grades, raw	3.7	> 81%
separable lean and fat, trimmed to 0" fat, select, raw	3.6	> 80%

Variant	Calcium (mg)	All foods
separable lean only, trimmed to 0" fat, choice, raw	28.0	> 58%
separable lean and fat, trimmed to 0" fat, choice, raw	27.0	> 57%
separable lean and fat, trimmed to 0" fat, all grades, raw	25.0	> 55%
separable lean and fat, trimmed to 0" fat, select, raw	24.0	> 54%
separable lean only, trimmed to 0" fat, all grades, raw	24.0	> 53%
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	22.0	> 52%
separable lean only, trimmed to 0" fat, select, raw	21.0	> 49%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	20.0	> 49%
separable lean only, trimmed to 0" fat, select, cooked, broiled	20.0	> 48%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	18.0	> 45%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	18.0	> 44%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	15.0	> 40%
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	6.0	> 13%
separable lean only, trimmed to 0" fat, choice, cooked, braised	6.0	> 13%
boneless, choice, raw	3.8	> 4%

Variant	Potassium (mg)	All foods
separable lean only, trimmed to 0" fat, select, cooked, broiled	365.0	> 80%
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	351.0	> 77%
separable lean only, trimmed to 0" fat, choice, cooked, braised	351.0	> 77%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	350.0	> 76%
separable lean only, trimmed to 0" fat, select, raw	341.0	> 74%
separable lean only, trimmed to 0" fat, all grades, raw	340.0	> 74%
separable lean only, trimmed to 0" fat, choice, raw	340.0	> 74%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	339.0	> 74%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	338.0	> 74%
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	337.0	> 73%
boneless, choice, raw	331.8	> 72%
separable lean and fat, trimmed to 0" fat, choice, raw	330.0	> 72%
separable lean and fat, trimmed to 0" fat, all grades, raw	328.0	> 71%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	326.0	> 71%
separable lean and fat, trimmed to 0" fat, select, raw	326.0	> 71%

Variant	Phosphorus (mg)	All foods
separable lean only, trimmed to 0" fat, choice, cooked, braised	267.0	> 85%
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	256.0	> 83%
separable lean only, trimmed to 0" fat, select, cooked, broiled	226.0	> 76%
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	220.0	> 74%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	217.0	> 72%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	211.0	> 70%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	210.0	> 70%
separable lean only, trimmed to 0" fat, choice, raw	204.0	> 67%
separable lean only, trimmed to 0" fat, all grades, raw	202.0	> 66%
separable lean only, trimmed to 0" fat, select, raw	202.0	> 66%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	201.0	> 66%
separable lean and fat, trimmed to 0" fat, select, raw	197.0	> 64%
separable lean and fat, trimmed to 0" fat, all grades, raw	195.0	> 63%
separable lean and fat, trimmed to 0" fat, choice, raw	193.0	> 62%
boneless, choice, raw	167.3	> 53%

Variant	Vitamin E (mg)	All foods
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	0.7	> 70%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	0.4	> 54%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	0.4	> 53%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	0.4	> 53%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	0.4	> 53%
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	0.4	> 52%
separable lean only, trimmed to 0" fat, select, cooked, broiled	0.4	> 52%
separable lean and fat, trimmed to 0" fat, choice, raw	0.3	> 49%
separable lean and fat, trimmed to 0" fat, all grades, raw	0.3	> 48%
separable lean only, trimmed to 0" fat, choice, raw	0.3	> 48%
separable lean and fat, trimmed to 0" fat, select, raw	0.3	> 47%
separable lean only, trimmed to 0" fat, all grades, raw	0.3	> 46%
separable lean only, trimmed to 0" fat, select, raw	0.3	> 45%
separable lean only, trimmed to 0" fat, choice, cooked, braised	0.1	> 23%
boneless, choice, raw	trace	n/a

Variant	Vitamin B12 (µg)	All foods
separable lean only, trimmed to 0" fat, choice, cooked, braised	3.4	> 88%
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	3.3	> 87%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	1.8	> 66%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	1.7	> 64%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	1.6	> 62%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	1.6	> 61%
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	1.4	> 58%
separable lean only, trimmed to 0" fat, select, cooked, broiled	1.3	> 56%
separable lean and fat, trimmed to 0" fat, choice, raw	1.2	> 53%
separable lean only, trimmed to 0" fat, choice, raw	1.2	> 53%
separable lean and fat, trimmed to 0" fat, all grades, raw	1.1	> 51%
separable lean only, trimmed to 0" fat, all grades, raw	1.1	> 51%
separable lean and fat, trimmed to 0" fat, select, raw	1.0	> 50%
separable lean only, trimmed to 0" fat, select, raw	0.9	> 48%
boneless, choice, raw	trace	n/a

Variant	Folate (µg)	All foods
separable lean only, trimmed to 0" fat, all grades, raw	13.0	> 50%
separable lean only, trimmed to 0" fat, choice, raw	13.0	> 52%
separable lean only, trimmed to 0" fat, select, raw	13.0	> 50%
separable lean and fat, trimmed to 0" fat, choice, raw	12.0	> 50%
separable lean and fat, trimmed to 0" fat, all grades, raw	11.0	> 48%
separable lean and fat, trimmed to 0" fat, select, raw	11.0	> 48%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	9.0	> 42%
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	9.0	> 42%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	9.0	> 42%
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	9.0	> 42%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	9.0	> 39%
separable lean only, trimmed to 0" fat, choice, cooked, braised	9.0	> 43%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	9.0	> 43%
separable lean only, trimmed to 0" fat, select, cooked, broiled	9.0	> 39%
boneless, choice, raw	trace	n/a

Variant	Choline (mg)	All foods
separable lean only, trimmed to 0" fat, choice, cooked, braised	106.7	> 93%
separable lean only, trimmed to 0" fat, select, cooked, broiled	106.5	> 93%
separable lean only, trimmed to 0" fat, all grades, cooked, broiled	106.2	> 93%
separable lean only, trimmed to 0" fat, choice, cooked, broiled	106.0	> 93%
separable lean and fat, trimmed to 0" fat, select, cooked, broiled	105.8	> 93%
separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	105.4	> 93%
separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	104.9	> 92%
separable lean only, trimmed to 0" fat, choice, raw	90.7	> 86%
separable lean only, trimmed to 0" fat, all grades, raw	90.1	> 85%
separable lean only, trimmed to 0" fat, select, raw	89.5	> 85%
separable lean and fat, trimmed to 0" fat, all grades, raw	88.6	> 84%
separable lean and fat, trimmed to 0" fat, choice, raw	88.6	> 84%
separable lean and fat, trimmed to 0" fat, select, raw	88.6	> 84%
boneless, choice, raw	trace	n/a
separable lean and fat, trimmed to 0" fat, choice, cooked, braised	trace	n/a