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Raw Beef Flank
Meats
Nutri-ScoreA

Raw Beef Flank

Bos taurus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Beef Flank provides 250 kcal, 26g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw beef flank is a cut of meat from the abdominal muscles of the cow, known for its rich flavor and versatility in various dishes. It is a good source of protein and essential nutrients, making it a popular choice for many culinary applications.

Also known as:
Flank SteakFlank
Scientific NameBos taurus
Region of OriginUnited States
Popular Comparisons:
Raw Beef FlankRaw Beef FlankVSAbaloneAbaloneRaw Beef FlankRaw Beef FlankVSAlligator TailAlligator TailRaw Beef FlankRaw Beef FlankVSAlligator Tail MeatAlligator Tail MeatRaw Beef FlankRaw Beef FlankVSFried Alligator Tail MeatFried Alligator Tail MeatRaw Beef FlankRaw Beef FlankVSAlpaca Loin SteakAlpaca Loin SteakRaw Beef FlankRaw Beef FlankVSSpicy Andouille SausageSpicy Andouille SausageRaw Beef FlankRaw Beef FlankVSAntelope Loin SteakAntelope Loin SteakRaw Beef FlankRaw Beef FlankVSBaconBaconRaw Beef FlankRaw Beef FlankVSApplewood Smoked BaconApplewood Smoked BaconRaw Beef FlankRaw Beef FlankVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
60%
Fiber0g
Total43.0g
Protein
26g(60%)
Fats
17g(40%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin b6 (pyridoxine)0.6 mg (35%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.6 mg (15%)
Zinc5 mg (45%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle growth and repair.
✓Rich in iron, which is crucial for oxygen transport in the blood.
✓Contains zinc, important for immune function and wound healing.
✓Provides B vitamins, particularly B12 and B6, which support energy metabolism.

Possible Risks & Side Effects

!Raw beef may carry pathogens such as E. coli or Salmonella, posing a risk of foodborne illness.
!Individuals with certain health conditions should avoid raw or undercooked meat.

How to Prepare & Consume

Best enjoyed when marinated and grilled or seared to enhance flavor while ensuring safety. Always cook to a safe internal temperature.

Smart Selection & Storage

How to Select

Choose beef flank that is bright red with minimal marbling and no off odors. Freshness is key.

How to Store

Keep raw beef flank in the coldest part of the refrigerator and use it within a few days or freeze for longer storage.

Myths vs Realities

MythEating raw beef is safe if it looks fresh.
RealityRaw beef can harbor harmful bacteria regardless of appearance, making proper cooking essential.
MythAll cuts of beef are the same nutritionally.
RealityDifferent cuts of beef vary in fat content, protein, and nutrient density.
MythMarinating meat makes it safe to eat raw.
RealityMarinating does not eliminate pathogens; meat must be cooked to safe temperatures.

Healthy Recipes

Flank Steak Tartare with Avocado

A fresh and zesty twist on the classic tartare, featuring raw beef flank mixed with creamy avocado and a hint of lime.

Ingredients
  • 200g raw beef flank, finely chopped
  • 1 ripe avocado, diced
  • 1 tablespoon capers, chopped
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a bowl, combine the finely chopped raw beef flank, diced avocado, capers, Dijon mustard, and lime juice.
  2. 2. Mix gently until well combined, then season with salt and pepper to taste.
  3. 3. Serve immediately, garnished with fresh cilantro.

Spicy Beef Flank Lettuce Wraps

These vibrant lettuce wraps are filled with marinated raw beef flank, fresh veggies, and a spicy sauce for a healthy, low-carb meal.

Ingredients
  • 200g raw beef flank, thinly sliced
  • 1 tablespoon soy sauce
  • 1 tablespoon sriracha
  • 1 teaspoon sesame oil
  • 1 cup shredded carrots
  • 1 cup cucumber, julienned
  • Butter lettuce leaves for wrapping
Instructions
  1. 1. In a bowl, mix the soy sauce, sriracha, and sesame oil, then add the sliced beef flank and marinate for 15 minutes.
  2. 2. In each lettuce leaf, place a few slices of marinated beef, followed by shredded carrots and cucumber.
  3. 3. Wrap the lettuce around the filling and enjoy as a fresh, spicy bite.

Beef Flank and Quinoa Salad

A nutritious salad combining raw beef flank with protein-packed quinoa, fresh vegetables, and a zesty dressing.

Ingredients
  • 200g raw beef flank, finely diced
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the diced raw beef flank, cooked quinoa, cherry tomatoes, and cucumber.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad.
  3. 3. Toss gently to combine and serve chilled.

Raw Beef Flank Ceviche

A refreshing ceviche made with raw beef flank marinated in citrus juices, mixed with fresh herbs and vegetables.

Ingredients
  • 200g raw beef flank, finely diced
  • Juice of 2 limes
  • 1 red onion, finely chopped
  • 1 jalapeño, minced
  • 1/2 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine the diced raw beef flank with lime juice and let it marinate for 15 minutes.
  2. 2. Add the red onion, jalapeño, cilantro, and salt, mixing well.
  3. 3. Serve chilled as a refreshing appetizer.

Beef Flank Carpaccio with Arugula

A classic Italian dish featuring thinly sliced raw beef flank drizzled with olive oil and served with peppery arugula.

Ingredients
  • 200g raw beef flank, thinly sliced
  • 2 tablespoons olive oil
  • 1 cup arugula
  • Parmesan cheese shavings
  • Salt and pepper to taste
Instructions
  1. 1. Arrange the thinly sliced raw beef flank on a plate in a single layer.
  2. 2. Drizzle with olive oil and season with salt and pepper.
  3. 3. Top with fresh arugula and Parmesan shavings before serving.

Beef Flank Sushi Rolls

Delicious sushi rolls made with raw beef flank, avocado, and cucumber, wrapped in nori for a healthy twist.

Ingredients
  • 200g raw beef flank, thinly sliced
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 4 sheets nori
  • 2 cups sushi rice, cooked
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
  2. 2. Place slices of raw beef flank, avocado, and cucumber in the center.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Beef Flank and Mango Salad

A vibrant salad that combines the sweetness of mango with the savory flavor of raw beef flank, dressed in a light vinaigrette.

Ingredients
  • 200g raw beef flank, thinly sliced
  • 1 ripe mango, diced
  • 1 red bell pepper, diced
  • 2 tablespoons lime juice
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the sliced raw beef flank, diced mango, and red bell pepper.
  2. 2. In a separate bowl, whisk together lime juice, honey, salt, and pepper, then pour over the salad.
  3. 3. Toss gently and serve immediately.

Beef Flank Poke Bowl

A healthy poke bowl featuring raw beef flank marinated in a savory sauce, served over brown rice with fresh toppings.

Ingredients
  • 200g raw beef flank, cubed
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 1 cup cooked brown rice
  • 1/2 avocado, sliced
  • 1/2 cup edamame
  • Sesame seeds for garnish
Instructions
  1. 1. Marinate the cubed raw beef flank in soy sauce and sesame oil for 15 minutes.
  2. 2. In a bowl, layer cooked brown rice, marinated beef, avocado slices, and edamame.
  3. 3. Sprinkle with sesame seeds before serving.

Beef Flank and Spinach Wraps

Healthy wraps made with raw beef flank, fresh spinach, and a tangy yogurt sauce, perfect for a quick meal.

Ingredients
  • 200g raw beef flank, thinly sliced
  • 1 cup fresh spinach
  • 1/2 cup Greek yogurt
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Whole grain wraps
Instructions
  1. 1. In a bowl, mix Greek yogurt, lemon juice, salt, and pepper to make the sauce.
  2. 2. Spread the sauce on a whole grain wrap, then layer with fresh spinach and sliced raw beef flank.
  3. 3. Roll tightly, slice, and serve.

Beef Flank and Sweet Potato Skewers

Grilled skewers featuring marinated raw beef flank and sweet potato, offering a perfect balance of flavors and nutrients.

Ingredients
  • 200g raw beef flank, cubed
  • 1 sweet potato, cubed
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. In a bowl, combine olive oil, balsamic vinegar, salt, and pepper, then add the cubed raw beef flank and sweet potato, marinating for 30 minutes.
  2. 2. Thread the marinated beef and sweet potato onto skewers.
  3. 3. Grill until cooked to your liking, then serve hot.

Frequently Asked Questions (FAQ)

What is the best way to cook beef flank?

Beef flank is best cooked using methods like grilling, broiling, or stir-frying to retain its tenderness.

How should I store raw beef flank?

Store raw beef flank in the refrigerator at 32°F to 40°F (0°C to 4°C) and use it within 3 to 5 days.

Can I freeze raw beef flank?

Yes, you can freeze raw beef flank. Wrap it tightly in plastic wrap or aluminum foil and store it in the freezer for up to 6 months.

What are the nutritional benefits of beef flank?

Beef flank is high in protein, iron, and zinc, making it beneficial for muscle growth, immune function, and overall health.

Is beef flank tough?

When cooked properly, beef flank can be tender; however, it can become tough if overcooked.

What dishes can I make with beef flank?

Beef flank is versatile and can be used in fajitas, stir-fries, or as a grilled steak.

How do I marinate beef flank?

Marinate beef flank in a mixture of acid (like vinegar or citrus juice), oil, and spices for at least 30 minutes to enhance flavor.

What is the difference between flank steak and other cuts?

Flank steak is leaner and has a distinct grain, making it ideal for marinating and quick cooking methods.

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Comparisons
Raw Beef Flank vs Abalone Raw Beef Flank vs Alligator Tail Raw Beef Flank vs Alligator Tail Meat
Nutrients
Protein in Raw Beef Flank Calories in Raw Beef Flank Vitamin-c in Raw Beef Flank Magnesium in Raw Beef Flank
Featured Guides
Health Benefits of Raw Beef Flank Healthy Recipes with Raw Beef Flank
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico