Meat
Flank
Flank is a flat, coarse-grained abdominal muscle with almost no fat cover and a pronounced longitudinal grain. It is the traditional London broil and fajita meat when skirt is unavailable—lean, beefy, and unforgiving if overcooked or sliced with the grain. The whole piece is thin enough to grill hot and fast, then rest and carve in thin ribbons across the fibres. It is prized for intense flavour without a high price of loin steaks, and for how well it takes marinades (acid, soy, cumin, citrus). Cook to medium-rare, rest, and slice thin. Leftovers excel in salads and sandwiches. Avoid stewing whole unless you accept a drier, more shredded result; braising works better for thicker stew pieces from other cuts.
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Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 12.3 g
- Saturated Fat 4.84 g
- Trans Fat 0.2 g
- Monounsaturated Fat 5.09 g
- Polyunsaturated Fat 0.98 g
- Cholesterol 68 mg
- Sodium 60.8 mg
- Salt 0.15 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 20.9 g
- Water 61.6 g
- Energy 195 kcal
- Water 61.6 g
- Protein 20.9 g
- Fat 12.3 g
- Saturated Fat 4.84 g
- Monounsaturated Fat 5.09 g
- Polyunsaturated Fat 0.98 g
- Omega-3 0.1 g
- Trans Fat 0.2 g
- Vitamins 39.5 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.23 mg
- Vitamin B3 — Niacin 6.21 mg
- Vitamin B5 — Pantothenic Acid 0.67 mg
- Vitamin B6 0.44 mg
- Vitamin B7 — Biotin 2.8 µg
- Vitamin B9 — Folate 8.7 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 0.2 µg
- Vitamin E 0.32 mg
- Vitamin K 1.6 µg
- Minerals 288 mg
- Major Minerals 287 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.15 g
- Cholesterol 68 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.23 · vitamin-b3-niacin: 6.21 · vitamin-b5-pantothenic-acid: 0.67 · vitamin-b6: 0.44 · vitamin-b7-biotin: 2.8 · vitamin-b9-folate: 8.7 · vitamin-d: 0.2 · vitamin-e: 0.32 · vitamin-k: 1.6 ·
Minerals
Flank of Beef: composition reflects this culinary part relative to the whole ingredient.
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
London broil techniques popularised flank as a marinated, broiled family steak.
Tex-Mex fajitas raised demand for flat, flavourful grilling cuts including flank.
Restaurant and home grilling kept flank as a lean, high-flavour weeknight steak.