Is flank steak fatty? the no-nonsense guide to this popular cut
Flank steak, a popular cut of beef, has often sparked debates regarding its fat content. This blog post aims to shed light on this topic by exploring the nutritional profile of flank steak and providing a comprehensive understanding of its fat content.
Nutritional Profile of Flank Steak
Flank steak is a lean cut of beef, meaning it has a relatively low fat content. A 3-ounce serving of cooked flank steak contains approximately:
- Calories: 180
- Total Fat: 5 grams
- Saturated Fat: 2 grams
- Monounsaturated Fat: 2 grams
- Polyunsaturated Fat: 1 gram
Fat Content Compared to Other Cuts of Beef
Compared to other cuts of beef, flank steak is on the leaner side. For instance, a 3-ounce serving of cooked:
- Rib eye steak: 16 grams of total fat
- New York strip steak: 11 grams of total fat
- Tenderloin steak: 5 grams of total fat
Fatty Areas in Flank Steak
While flank steak is generally lean, it does have some areas with higher fat content. These areas include:
- Marbling: Thin streaks of fat that run through the muscle fibers.
- Edge fat: A layer of fat that surrounds the perimeter of the steak.
Marbling and Tenderness
The marbling in flank steak contributes to its tenderness. As the steak cooks, the fat melts and lubricates the muscle fibers, making the meat more tender and flavorful.
Removing Excess Fat
If desired, excess fat can be trimmed from the flank steak before cooking. This can be done by:
- Cutting off the edge fat.
- Scoring the surface of the steak in a crosshatch pattern to allow the fat to render out during cooking.
Cooking Methods for Flank Steak
Flank steak is best cooked quickly over high heat, such as:
- Grilling: Grill the steak for 5-7 minutes per side for medium-rare.
- Pan-searing: Sear the steak in a hot pan for 3-4 minutes per side, then reduce heat and cook to desired doneness.
Final Thoughts: Embracing the Leanness of Flank Steak
Flank steak is a lean and versatile cut of beef that offers a balance of flavor and tenderness. While it has some fatty areas, these can be trimmed off or rendered out during cooking. By understanding the nutritional profile and cooking techniques of flank steak, you can enjoy a delicious and healthy meal.
Information You Need to Know
1. How can I reduce the fat content of flank steak?
Trim off the edge fat and score the surface of the steak to allow the fat to render out during cooking.
2. Is flank steak a good choice for people on a low-fat diet?
Yes, flank steak is a lean cut of beef that is suitable for a low-fat diet.
3. Can I grill flank steak without adding any fat?
Yes, flank steak has enough natural fat to grill without adding any additional fat.
4. What is the best way to tenderize flank steak?
Marinating the steak in an acidic marinade for at least 30 minutes will help break down the muscle fibers and tenderize the meat.
5. Should I cook flank steak to medium-rare or medium?
Cooking flank steak to medium-rare (135-140°F internal temperature) will result in a more tender and juicy steak.
