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How Many Calories in Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 59 kcal | 8.5g |
| 100g | 208 kcal | 30.1g |
| 3 oz | 177 kcal | 25.6g |
A beef, new zealand, imported, flank, separable lean and fat, cooked contains 208 calories per 100g. A typical 3 oz (85g) provides about 177 calories. Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked Nutrition Facts
| Nutrient | Per 100g | Per serving (85g) |
|---|---|---|
| Calories | 208 kcal | 177 kcal |
| Protein | 30.1g | 25.6g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 9.7g | 8.2g |
| of which Saturates | 3.6g | 3.1g |
| Fibre | 0.0g | 0.0g |
| Sodium | 28.0mg | 24mg |
| Potassium | 190.0mg | 162mg |
| Calcium | 5.0mg | 4mg |
| Iron | 2.4mg | 2.0mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 11.0µg | 9µg |
| Selenium | 5.4µg | 5µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (60% DV) — an excellent source
- A good source of fat (12% DV)
- Low in sodium (1% DV)
- A good source of iron (13% DV)
- A good source of selenium (10% DV)
- Calories: 10% DV
- Protein: 60% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 12% DV
- Saturated fat: 18% DV
- Sodium: 1% DV
- Potassium: 4% DV
- Calcium: 0% DV
- Iron: 13% DV
- Vitamin C: 0% DV
- Vitamin A: 1% DV
- Selenium: 10% DV
- Riboflavin (B2): 8% DV
High-protein options alongside beef, new zealand, imported, flank, separable lean and fat, cooked
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does beef, new zealand, imported, flank, separable lean and fat, cooked fit your diet?
High-protein diets
At 30.1g of protein per 100g, beef, new zealand, imported, flank, separable lean and fat, cooked clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in beef, new zealand, imported, flank, separable lean and fat, cooked per 100g?
Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked contains 208 calories per 100g, based on USDA reference data.
Is beef, new zealand, imported, flank, separable lean and fat, cooked high in calories?
A 3 oz of beef, new zealand, imported, flank, separable lean and fat, cooked (85g) has around 177 calories — roughly 9% of a 2,000-calorie daily intake.
Is beef, new zealand, imported, flank, separable lean and fat, cooked good for weight loss?
Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked is fairly calorie-dense at 208 calories per 100g, so portion size matters when losing weight. A 3 oz provides about 177 calories.
How much protein is in beef, new zealand, imported, flank, separable lean and fat, cooked?
Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked contains 30.1g of protein per 100g.
Is beef, new zealand, imported, flank, separable lean and fat, cooked a good source of fibre?
Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does beef, new zealand, imported, flank, separable lean and fat, cooked compare to chicken, broilers or fryers, leg, meat only, cooked, fried?
Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked has 208 calories per 100g, close to chicken, broilers or fryers, leg, meat only, cooked, fried at 208 — 0 calories fewer per 100g. See the full macro breakdown above.
Is beef, new zealand, imported, flank, separable lean and fat, cooked keto-friendly?
Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of beef, new zealand, imported, flank, separable lean and fat, cooked for 20g of protein?
With 30.1g of protein per 100g, you'd need roughly 66g of beef, new zealand, imported, flank, separable lean and fat, cooked to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to beef, new zealand, imported, flank, separable lean and fat, cooked by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beef, New Zealand, Imported, Flank, Separable Lean and Fat, Cooked (this page) | 208 kcal | 30.1g | 0.0g | 9.7g |
| Chicken, Broilers or Fryers, Leg, Meat Only, Cooked, Fried | 208 kcal | 28.4g | 0.7g | 9.3g |
| Turkey, All Classes, Leg, Meat and Skin, Cooked | 208 kcal | 27.9g | 0.0g | 9.8g |
| Pork, Fresh, Loin, Center Rib (chops), Bone-in, Separable Lean Only, Cooked, Braised | 208 kcal | 29.0g | 0.0g | 9.3g |
| Beef, Round, Eye of Round, Roast, Separable Lean and Fat, Trimmed to 1/8″ Fat, All Grades, Cooked | 208 kcal | 28.3g | 0.0g | 9.7g |
| Fish, Sardine, Atlantic, Canned in Oil | 208 kcal | 24.6g | 0.0g | 11.4g |
| Salmon | 208 kcal | 20.4g | 0.0g | 13.4g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.