Flank steak is a popular cut of beef that is loved by meat enthusiasts for its rich, bold flavor and versatile cooking options. Whether you’re a seasoned cook or a beginner in the kitchen, it’s important to know how many calories are in flank steak so you can make informed decisions about your diet. In this article, we’ll explore the nutritional value of flank steak and answer the question: how many calories is flank steak?

What is Flank Steak?

Flank steak is a lean cut of beef that comes from the abdominal muscles of the cow. It’s a long, flat piece of meat with a pronounced grain that makes it ideal for marinating and grilling. While it’s not as tender as other cuts like filet mignon or ribeye, it’s still packed with flavor and can be cooked to perfection with the right technique.

Nutritional Value of Flank Steak

Like all cuts of beef, flank steak is a good source of protein, iron, and B vitamins. However, it’s also relatively high in fat compared to other lean meats like chicken or fish. According to the USDA National Nutrient Database, a 3-ounce serving of cooked flank steak contains:

  • Protein: 22 grams
  • Fat: 13 grams
  • Calories: 219

How Many Calories is Flank Steak?

As you can see from the nutrition information above, a 3-ounce serving of cooked flank steak contains approximately 219 calories. However, it’s important to note that this can vary depending on how the meat is prepared. For example, if you marinate your flank steak in oil-based marinades or top it with butter after cooking, you’ll be adding extra calories and fat to your meal.

How to Cook Flank Steak

Now that you know how many calories are in flank steak, let’s talk about how to cook it. There are several ways to prepare this delicious cut of meat, but one of the most popular methods is grilling. Here’s a simple recipe for grilled flank steak:


  • 1 pound flank steak
  • 1/4 cup soy sauce
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper


  1. In a small bowl, whisk together soy sauce, olive oil, garlic, oregano, and black pepper.
  2. Pour the marinade over the flank steak and let it marinate for at least one hour (or up to overnight).
  3. Preheat your grill to medium-high heat.
  4. Add the flank steak to the grill and cook for about 6-8 minutes per side (or until it reaches your desired level of doneness).
  5. Remove the steak from the grill and let it rest for a few minutes before slicing against the grain.

Final Thoughts

Flank steak is a delicious and nutritious choice for meat lovers. While it does contain more calories and fat than other lean meats, it’s still a great source of protein and can be enjoyed as part of a healthy diet when prepared in moderation. By following our simple grilling recipe and keeping an eye on portion sizes, you can enjoy all the flavor of flank steak without sabotaging your diet.