How many calories are in raw flat iron steak?
Raw flat iron steak (4 oz, 113 g) has 165 calories. 100 g has 146 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
Nutrition database · Beef
Raw Flat Iron Steak Nutrition Facts
Raw flat iron steak (4 oz, 113 g) has 165 calories, 22.8 g protein, 0 g carbohydrate and 8.2 g fat, according to USDA FoodData Central. 100 g has 146 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Raw Flat Iron Steak Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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4 oz (113 g)
At a glance
- Calories
- 165
- Protein
- 22.8 g · 46%
- Total carbohydrate
- 0 g · 0%
- Total fat
- 8.2 g · 11%
- Dietary fiber
- 0 g · 0%
- Total sugars
- 0 g · 0%
- Sodium
- 93 mg · 4%
Opens the free label generator with this amount of raw flat iron steak already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 165 | 146 | |
| Total fat | 8.2 g | 11% | 7.25 g |
| Saturated fat | 3.6 g | 18% | 3.15 g |
| Trans fat | 0.4 g | 0.33 g | |
| Monounsaturated fat | 4.3 g | 3.77 g | |
| Polyunsaturated fat | 0.5 g | 0.42 g | |
| Cholesterol | 78 mg | 26% | 69 mg |
| Sodium | 93 mg | 4% | 82 mg |
| Total carbohydrate | 0 g | 0% | 0 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 22.8 g | 20.2 g | |
| Vitamins | |||
| Vitamin D | 0.11 mcg | 1% | 0.1 mcg |
| Vitamin A | 3.4 mcg | 0% | 3 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.19 mg | 1% | 0.17 mg |
| Vitamin K | 1.7 mcg | 1% | 1.5 mcg |
| Thiamin (B1) | 0.11 mg | 9% | 0.1 mg |
| Riboflavin (B2) | 0.29 mg | 22% | 0.26 mg |
| Niacin (B3) | 4.4 mg | 27% | 3.87 mg |
| Vitamin B6 | 0.46 mg | 27% | 0.4 mg |
| Folate (DFE) | 3.4 mcg | 1% | 3 mcg |
| Vitamin B12 | 4.9 mcg | 204% | 4.33 mcg |
| Choline | 84 mg | 15% | 74.2 mg |
| Minerals | |||
| Calcium | 14 mg | 1% | 12 mg |
| Iron | 2.8 mg | 16% | 2.49 mg |
| Potassium | 379 mg | 8% | 335 mg |
| Magnesium | 21 mg | 5% | 19 mg |
| Phosphorus | 227 mg | 18% | 201 mg |
| Zinc | 8.5 mg | 78% | 7.55 mg |
| Copper | 0.11 mg | 12% | 0.1 mg |
| Manganese | <0.1 mg | 0% | 0.01 mg |
| Selenium | 26 mcg | 46% | 22.6 mcg |
| Other | |||
| Water | 81.2 g | 71.9 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Raw Flat Iron Steak nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 4 oz | 113 g | 165 | 0 g | 22.8 g | 8.2 g | 0 g | 0 g |
| 1 steak | 239 g | 349 | 0 g | 48.2 g | 17.3 g | 0 g | 0 g |
| 100 g | 100 g | 146 | 0 g | 20.2 g | 7.3 g | 0 g | 0 g |
How much vitamin B12 is in raw flat iron steak?
Raw flat iron steak (4 oz, 113 g) has 4.9 mcg of vitamin B12, 204% of the Daily Value. 100 g has 4.33 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much zinc is in raw flat iron steak?
Raw flat iron steak (4 oz, 113 g) has 8.5 mg of zinc, 78% of the Daily Value. 100 g has 7.55 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Raw Flat Iron Steak nutrition per 100 grams
100 g of raw flat iron steak has 146 calories, 20.2 g protein, 0 g carbohydrate, 0 g fiber, 0 g sugars and 7.25 g fat.
Where the calories in raw flat iron steak come from
About 0% of the calories in raw flat iron steak come from carbohydrate, 45% from fat and 55% from protein (Atwater factors of 4, 9 and 4 calories per gram).
How Raw Flat Iron Steak compares with other beef
Per 100 g, compared with the other 954 beef in this database, raw flat iron steak has fewer calories than 82% of them and less protein than 82%.
Raw Flat Iron Steak nutrition label for Canada, the EU and the UK
The same serving of raw flat iron steak, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 4 oz (113g) / pour 4 oz (113g)
Calories
160
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 8 g | 11 % |
| Saturated / Saturés | 3.6 g + Trans 0.4 g | 20 % |
| Cholesterol / Cholestérol | 78 mg | 26 % |
| Sodium | 95 mg | 4 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 23 g | |
| Vitamin D / Vitamine D | 0 mcg | 1 % |
| Calcium | 14 mg | 1 % |
| Iron / Fer | 3 mg | 16 % |
| Potassium | 379 mg | 11 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 611 kJ / 146 kcal |
| Fat | 7.3 g |
| of which saturates | 3.2 g |
| Carbohydrate | 0.0 g |
| of which sugars | 0.0 g |
| Protein | 20 g |
| Salt | 0.2 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 113g | %RI* | |
|---|---|---|---|
| Energy | 611 kJ 146 kcal |
690 kJ 165 kcal |
8.2% |
| Fat | 7.3g | 8.2g | 12% |
| of which saturates | 3.2g | 3.6g | 18% |
| Carbohydrate | 0 gg | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 20g | 23g | 46% |
| Salt | 0.21g | 0.23g | 3.9% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about raw flat iron steak
How many calories are in raw flat iron steak?
Raw flat iron steak (4 oz, 113 g) has 165 calories. 100 g has 146 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
How many calories are in 100 g of raw flat iron steak?
100 g of raw flat iron steak has 146 calories, 20.2 g protein, 0 g carbohydrate and 7.25 g fat.
How much protein is in raw flat iron steak?
Raw flat iron steak (4 oz, 113 g) has 22.8 g protein, 46% of the 50 g Daily Value. 100 g has 20.2 g.
How many calories are in raw flat iron steak, raw vs cooked?
100 g of raw flat iron steak has 146 calories raw and 210 calories grilled. Cooking drives out water, so the same weight holds more calories. Weigh it in the same state as the values you use.
What is a serving of raw flat iron steak?
This page defaults to 4 oz (113 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for raw flat iron steak.
Can I use raw flat iron steak in a Nutrition Facts label calculation?
Yes. Open the generator with raw flat iron steak added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Raw Flat Iron Steak compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Raw Flat Iron SteakBeef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | 146 | 20.2 g | 7.25 g | 0 g |
| Flat Iron SteakBeef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | 210 | 27.6 g | 11.1 g | 0 g |
Related foods
Often compared or used with raw flat iron steak
- NZ Hind Shin Lean and Fat Raw166 cal per 4 oz
- Choice Flat Iron Steak Lean Raw162 cal per 4 oz
- All Grades Tip Round Roast 0in Trim Raw171 cal per 4 oz
- Australian Tenderloin Lean and Fat Raw171 cal per 4 oz
- NZ Flank Lean Raw160 cal per 4 oz
More in Beef
- Chuck Country-Style Ribs Lean Raw165 cal per 4 oz
- NZ Tenderloin Lean and Fat Raw165 cal per 4 oz
- Choice Petite Tender Lean and Fat Raw164 cal per 4 oz
- Choice Knuckle Tip Center Steak Raw170 cal per 4 oz
- Choice Flat Iron Steak Raw172 cal per 4 oz
- Choice Tip Round Roast 0in Trim Raw176 cal per 4 oz
- Raw 93% Lean Ground Beef172 cal per 4 oz
- NZ Prepared Ribs Raw165 cal per 4 oz
Tools and guides for labeling raw flat iron steak
If you make and sell a product that contains raw flat iron steak, these free tools cover the next steps.
- Nutrition Facts label generatorAdd raw flat iron steak and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare raw flat iron steak with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168693: "Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with raw flat iron steak
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