Meat

Flank

Lamb flank is the thin side wall—layered, slightly tough until cooked properly, excellent for stuffing, rolling, slow grilling, or grinding. Related in spirit to breast but thinner and often leaner in places. Braise or slow-grill to tender; slice across the grain. Stuff and roll for thrift roasts. Mince trimmings into burgers with added fat. Not a pink-chop cut; give it time or thin-slice after cooking. Bold seasoning helps.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

BraisedCookedFreshGrilledMarinatedPreparedSlicedStir Fried

Traits

Culinary PartFlankFlavourfulLeanMarinade FriendlySlice ThinVersatile

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 193

Amount per 100 g

Total Fat 11.8 g
Saturated Fat 5.21 g
Trans Fat 0.2 g
Monounsaturated Fat 5.29 g
Polyunsaturated Fat 1.02 g
Cholesterol 70.8 mg
Sodium 57.4 mg
Salt 0.15 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 22 g
Water 63.2 g

Detailed nutrients

Energy 193 kcal
Water 63.2 g
Protein 22 g
Fat 11.8 g
- Saturated Fat 5.21 g
- Monounsaturated Fat 5.29 g
- Polyunsaturated Fat 1.02 g
  - Omega-3 0.1 g
- Trans Fat 0.2 g
Vitamins 36.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.08 mg
- Vitamin B2 — Riboflavin 0.2 mg
- Vitamin B3 — Niacin 5.39 mg
- Vitamin B5 — Pantothenic Acid 0.58 mg
- Vitamin B6 0.38 mg
- Vitamin B7 — Biotin 2.4 µg
- Vitamin B9 — Folate 7.5 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 0.2 µg
- Vitamin E 0.28 mg
- Vitamin K 1.4 µg
Minerals 433 mg
- Major Minerals 431 mg
  - Calcium 47 mg
  - Sodium 57.4 mg
  - Potassium 327 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.15 g
Cholesterol 70.8 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.08 · vitamin-b2-riboflavin: 0.2 · vitamin-b3-niacin: 5.39 · vitamin-b5-pantothenic-acid: 0.58 · vitamin-b6: 0.38 · vitamin-b7-biotin: 2.4 · vitamin-b9-folate: 7.5 · vitamin-d: 0.2 · vitamin-e: 0.28 · vitamin-k: 1.4 ·

Minerals

Sodium: 57.38 · Potassium: 327 · Calcium: 47 · Iron: 1.5 ·

Flank of Lamb: composition reflects this culinary part relative to the whole ingredient.

History

1000 BCE

Thrift cookery stuffed flanks when breasts were spoken for.

1900

Middle Eastern spice rubs met slow-grilled flank for mezze tables.

1950

Modern butchers recommended flank for braise-friendly value cooking.