Meat & Poultry · Nutrition Facts
Flat Iron Steak Nutrition Facts
Flat iron steak is a lean cut from the shoulder of beef, known for its tender texture and rich flavor. It is a nutritious choice, offering a good balance of protein and healthy fats.
Pass it along
Share these facts
Send Flat Iron Steak nutrition information to someone who might find it useful.
236kcal
Calories
35.5g
Protein
0g
Carbs
13.5g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 medium flat iron steak, 200g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 236kcal | 472kcal |
| Protein | 35.5g | 71g |
| Total Carbohydrates | 0g | 0g |
| Dietary Fiber | 0g | 0g |
| Sugars | 0g | 0g |
| Total Fat | 13.5g | 27g |
| Saturated Fat | 5.8g | 11.6g |
| Sodium | 60mg | 120mg |
| Water | 50g | 100g |
Adjust the serving size
Estimate nutrients in a portion of Flat Iron Steak. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 medium flat iron steak (200 g). Enter 1–5000 g.
- Calories
- 472 kcal
- Protein
- 71 g
- Carbohydrates
- 0 g
- Fiber
- 0 g
- Sugars
- 0 g
- Fat
- 27 g
- Sodium
- 120 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
106% Daily Value
20% Daily Value
38% Daily Value
26% Daily Value
Serving ideas
- Grilled flat iron steak with a side of roasted vegetables.
- Pan-seared flat iron steak with a red wine reduction sauce.
- Flat iron steak tacos with avocado and salsa.
Storage
Storage tip: Store flat iron steak in the refrigerator and use within 3-5 days for best quality.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
Found an issue? Submit details using the correction form below or read our corrections policy.
Frequently asked questions
Is flat iron steak high in fat?
How much protein does flat iron steak have?
Can flat iron steak be cooked in different ways?
More meat & poultry nutrition facts
Safeway Rotisserie Chicken
Safeway rotisserie chicken is a convenient, pre-cooked chicken option that offers a quick meal with minimal preparation. It is rich in protein but also contains some fat.
Veal Chop
Veal chops are tender cuts of veal, often grilled or pan-fried, offering a rich source of protein and essential nutrients.
Kalbi
Kalbi, a Korean dish of marinated and grilled short ribs, is known for its rich flavor and tender texture. Its nutrition is notable for its protein content and unique flavor profile.
Chicken Drumstick
A chicken drumstick is a popular part of the chicken leg, offering a balance of protein and fat. It is a versatile ingredient in many cuisines.
Foods with similar micronutrients
Oyster Mushrooms
Oyster mushrooms are a delicate variety of mushroom known for their meaty texture and umami flavor, making them a popular choice in vegetarian and vegan diets.
Button Mushrooms
Button mushrooms are a common variety of cultivated mushrooms, known for their mild flavor and firm texture. They are rich in antioxidants and provide a good source of dietary fiber.
White Mushrooms
White mushrooms are a versatile and nutritious addition to any meal, offering a mild flavor and a rich texture. They are low in calories and high in beneficial nutrients.
Explore nearby foods
Flank Steak
Flank steak is a lean cut of beef known for its tender texture and rich flavor. It is a good source of protein and contains essential nutrients.
Flat Beans
Flat beans, also known as lima beans, are a nutritious legume that is rich in protein and fiber. They are a great source of essential nutrients and are low in fat.
Flat White
A flat white is a coffee drink made with espresso and steamed milk, offering a rich, creamy texture and a hint of sweetness.
Flatbread
Flatbread is a simple, versatile flat unleavened bread made from flour and water. It is notable for its low glycemic index and high fiber content.
Often used together
Sirloin
Sirloin is a lean cut of beef known for its tender texture and rich flavor. It is a good source of high-quality protein and essential nutrients.
Ribeye Steak
Ribeye steak is a tender cut of beef known for its rich flavor and marbling. It is a good source of protein and contains essential nutrients.
T Bone Steak
A T Bone steak is a cut of beef that includes both the T bone and the strip loin. It is rich in protein and essential nutrients, making it a popular choice for those seeking a nutritious meal.
Help us keep this accurate
Spotted something off?
Tell us what may need correcting on the Flat Iron Steak page. The site owner may assess reports against available evidence; reports are not professional nutrition reviews.
Looking for another food?
Browse all foods