Flank steak is a popular cut of beef that’s known for its rich meaty flavor, but does it have low fat? In this article, we’ll take a closer look at the nutritional value of flank steak and whether it’s a healthy choice for those watching their fat intake.

What is Flank Steak?

Flank steak comes from the abdominal muscles of the cow, and it’s a fairly lean cut of beef. It’s often used in dishes like fajitas, stir-fries, and tacos because of its strong flavor and tender texture. Flank steak can be grilled, broiled, or pan-fried, and it’s a versatile ingredient in many different types of cuisine.

Nutritional Value of Flank Steak

A 3-ounce serving of flank steak contains:

  • Protein: 22 grams
  • Fat: 10 grams
  • Calories: 170

As you can see, flank steak is not a low-fat food. It contains about 33% fat by weight, which makes it higher in fat than other cuts like sirloin or round steak.

However, not all fats are created equal. Flank steak is high in monounsaturated fats which are considered to be heart-healthy.

Monounsaturated Fats in Flank Steak

Monounsaturated fats are a type of unsaturated fat that can help lower your cholesterol levels and reduce your risk of heart disease. They’re found in foods like olive oil, avocados, nuts, and fatty fish. Flank steak is also a good source of these healthy fats.

Serving Size Matters

While flank steak may not be low in fat overall, portion size matters when it comes to managing your fat intake. A 3-ounce serving of flank steak contains about 4 grams of saturated fat, which is less than the recommended daily limit for most people. However, a larger portion size will increase your intake of both saturated and unsaturated fats.

Preparing Flank Steak

One way to reduce the fat content of flank steak is to trim any visible fat before cooking. You can also choose to marinate the meat in a low-fat marinade before cooking to add flavor without adding extra fat.


In summary, flank steak is not a low-fat food, but it does contain healthy monounsaturated fats that can be part of a balanced diet. When eaten in moderation and as part of a healthy meal plan, flank steak can be a delicious and nutritious protein source. Remember to pay attention to portion sizes and consider trimming any visible fat before cooking for a healthier meal.