How many calories are in choice flat iron steak raw?
Choice flat iron steak raw (4 oz, 113 g) has 172 calories. 100 g has 152 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 170.
Nutrition database · Beef
Choice Flat Iron Steak Raw Nutrition Facts
Choice flat iron steak raw (4 oz, 113 g) has 172 calories, 22.7 g protein, 0 g carbohydrate and 9 g fat, according to USDA FoodData Central. 100 g has 152 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Choice Flat Iron Steak Raw 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.
Download this label: · Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
4 oz (113 g)
At a glance
- Calories
- 172
- Protein
- 22.7 g · 45%
- Total carbohydrate
- 0 g · 0%
- Total fat
- 9 g · 12%
- Dietary fiber
- 0 g · 0%
- Total sugars
- 0 g · 0%
- Sodium
- 92 mg · 4%
Opens the free label generator with this amount of choice flat iron steak raw 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 | 172 | 152 | |
| Total fat | 9 g | 12% | 7.94 g |
| Saturated fat | 3.9 g | 20% | 3.46 g |
| Trans fat | 0.4 g | 0.35 g | |
| Monounsaturated fat | 4.8 g | 4.21 g | |
| Polyunsaturated fat | 0.5 g | 0.43 g | |
| Cholesterol | 77 mg | 26% | 68 mg |
| Sodium | 92 mg | 4% | 81 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 | 22.7 g | 20.1 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 | 0.18 mg | 1% | 0.16 mg |
| Vitamin K | 1.7 mcg | 1% | 1.5 mcg |
| Thiamin (B1) | 0.09 mg | 8% | 0.08 mg |
| Riboflavin (B2) | 0.28 mg | 21% | 0.25 mg |
| Niacin (B3) | 4.3 mg | 27% | 3.79 mg |
| Vitamin B6 | 0.47 mg | 28% | 0.41 mg |
| Folate (DFE) | 3.4 mcg | 1% | 3 mcg |
| Vitamin B12 | 4.8 mcg | 202% | 4.29 mcg |
| Choline | 80 mg | 14% | 70.4 mg |
| Minerals | |||
| Calcium | 14 mg | 1% | 12 mg |
| Iron | 2.8 mg | 16% | 2.5 mg |
| Potassium | 380 mg | 8% | 336 mg |
| Magnesium | 21 mg | 5% | 19 mg |
| Phosphorus | 225 mg | 18% | 199 mg |
| Zinc | 8.5 mg | 77% | 7.53 mg |
| Copper | 0.11 mg | 12% | 0.09 mg |
| Manganese | <0.1 mg | 0% | 0.01 mg |
| Selenium | 25 mcg | 46% | 22.2 mcg |
| Other | |||
| Water | 80.4 g | 71.1 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.
Choice Flat Iron Steak Raw 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 | 172 | 0 g | 22.7 g | 9 g | 0 g | 0 g |
| 1 steak | 231 g | 351 | 0 g | 46.4 g | 18.3 g | 0 g | 0 g |
| 100 g | 100 g | 152 | 0 g | 20.1 g | 7.9 g | 0 g | 0 g |
How much vitamin B12 is in choice flat iron steak raw?
Choice flat iron steak raw (4 oz, 113 g) has 4.8 mcg of vitamin B12, 202% of the Daily Value. 100 g has 4.29 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much zinc is in choice flat iron steak raw?
Choice flat iron steak raw (4 oz, 113 g) has 8.5 mg of zinc, 77% of the Daily Value. 100 g has 7.53 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Choice Flat Iron Steak Raw nutrition per 100 grams
100 g of choice flat iron steak raw has 152 calories, 20.1 g protein, 0 g carbohydrate, 0 g fiber, 0 g sugars and 7.94 g fat.
Where the calories in choice flat iron steak raw come from
About 0% of the calories in choice flat iron steak raw come from carbohydrate, 47% from fat and 53% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Choice Flat Iron Steak Raw nutrition label for Canada, the EU and the UK
The same serving of choice flat iron steak raw, 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
170
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 9 g | 12 % |
| Saturated / Saturés | 3.9 g + Trans 0.4 g | 22 % |
| Cholesterol / Cholestérol | 77 mg | 26 % |
| Sodium | 90 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 | 380 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 | 636 kJ / 152 kcal |
| Fat | 7.9 g |
| of which saturates | 3.5 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 | 636 kJ 152 kcal |
719 kJ 172 kcal |
8.6% |
| Fat | 7.9g | 9.0g | 13% |
| of which saturates | 3.5g | 3.9g | 20% |
| Carbohydrate | 0 gg | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 20g | 23g | 45% |
| Salt | 0.20g | 0.23g | 3.8% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about choice flat iron steak raw
How many calories are in choice flat iron steak raw?
Choice flat iron steak raw (4 oz, 113 g) has 172 calories. 100 g has 152 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 170.
How many calories are in 100 g of choice flat iron steak raw?
100 g of choice flat iron steak raw has 152 calories, 20.1 g protein, 0 g carbohydrate and 7.94 g fat.
How much protein is in choice flat iron steak raw?
Choice flat iron steak raw (4 oz, 113 g) has 22.7 g protein, 45% of the 50 g Daily Value. 100 g has 20.1 g.
What is a serving of choice flat iron steak raw?
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 choice flat iron steak raw.
Can I use choice flat iron steak raw in a Nutrition Facts label calculation?
Yes. Open the generator with choice flat iron steak raw 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.
Related foods
Often compared or used with choice flat iron steak raw
- Choice Tip Round Roast 0in Trim Raw176 cal per 4 oz
- Australian Tenderloin Lean and Fat Raw171 cal per 4 oz
- Select Tri-Tip Roast Lean and Fat Raw177 cal per 4 oz
- Choice Chuck Country-Style Ribs Lean Raw172 cal per 4 oz
- Select Denver Steak Lean Raw177 cal per 4 oz
More in Beef
Tools and guides for labeling choice flat iron steak raw
If you make and sell a product that contains choice flat iron steak raw, these free tools cover the next steps.
- Nutrition Facts label generatorAdd choice flat iron steak raw 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 choice flat iron steak raw 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 168707: "Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, 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 ↗
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