Calories in roasted beef flank: 309 kcal per 100 g

What’s in a 100 g portion

About a third of a portion is water. The rest is 27.1 g protein and 22.3 g fat.

22.3 gFat

27.1 gProtein

47.4 gWater

3.2 gMinerals and the rest

22.3 gFat
27.1 gProtein
47.4 gWater
3.2 gMinerals and the rest

Above average for meat

Beef flank is 309 kcal per 100 g. The 253 meat in this database average 241.

Beef flank309

Meat average241

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per portion0 g

Salt, per portion0.11 g

Vitamins and minerals in beef flank

Three of the 21 recorded reach the “high in” level. Vitamin B12 leads by a long way.

80 %

Vitamin B12

0.002 mg in a 100 g portion

74th of 237 meat

Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.

Zinc5.5 mg55 %

Niacin (vitamin B3)8.7 mg54 %

Phosphorus160 mg23 %

Vitamin B60.22 mg16 %

Selenium0.008 mg15 %

Only a trace

Vitamin A
Copper

None recorded

Vitamin C

Show all 21 with amounts

Vitamin B120.002 mg, 80 %

Zinc5.5 mg, 55 %

Niacin (vitamin B3)8.7 mg, 54 %

Phosphorus160 mg, 23 %

Vitamin B60.22 mg, 16 %

Selenium0.008 mg, 15 %

Riboflavin (vitamin B2)0.18 mg, 13 %

Iron1.8 mg, 13 %

Potassium230 mg, 12 %

Vitamin D0.0005 mg, 10 %

Folate0.017 mg, 8.5 %

Pantothenic acid (vitamin B5)0.48 mg, 8 %

Iodine0.01 mg, 6.7 %

Chloride48 mg, 6 %

Magnesium18 mg, 4.8 %

Biotin0.002 mg, 4 %

Thiamin (vitamin B1)0.04 mg, 3.6 %

Manganese0.02 mg, 1 %

Calcium7 mg, 0.9 %

Vitamin E0.06 mg, 0.5 %

Vitamin Cnone recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What beef flank doesn’t give you. And where to find it.

No recorded vitamin C, vitamin A or copper.

Vitamin C

0mgin beef flank

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

Tracein beef flank

Find it inLiver, calf, fried3152 % per 100 g

Copper

Tracein beef flank

Find it inLiver, calf, fried2386 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Beef flank against other meat

Beef flank comes second for vitamin B12 here, just behind tongue (ox, meat only, pickled, stewed).

0.004mg

0.002mg

0.001mg

0.0005mg

Tongue, ox, meat only, pickled, stewed+0.002 mg

Beef, flank, pot-roasted, lean and fatthis page

Heart, pig, stewed0 mg

Sausages, pork, frozen, fried−0.001 mg

Bacon rashers, back, microwaved−0.001 mg

Pork, hand, shoulder joint, roasted, lean and fat−0.0015 mg

All values per 100 g, from the same dataset. Differences are against beef flank.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about beef flank

The questions people ask about beef flank, answered from the dataset.

How many calories are in a portion of beef flank?

A typical portion (100 g cooked) gives 309 kcal. Per 100 g the figure is 309 kcal.

Is beef flank high in vitamin B12?

Yes. Beef, flank, pot-roasted, lean and fat has 0.002 mg vitamin B12 per 100 g, 80 % of the NRV, above the 30 % threshold for a “high in” claim.

Does roasting change the thiamin in beef flank?

Yes. Per 100 g, thiamin goes from 0.09 mg raw to 0.04 mg roasted. Part of that is the vitamin or mineral itself changing, part is the change in water content.

How much does trimming the fat change beef flank?

Trimmed of visible fat the same cut has 253 kcal, 14 g fat and 31.8 g protein per 100 g, against 309 kcal, 22.3 g fat and 27.1 g protein untrimmed.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 18-027, Beef, flank, pot-roasted, lean and fat, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient analysis of carcase beef, 1992-1993. Values are per 100 g of the edible part; a portion is 100 g, 100 g cooked, the usual UK portion for meat. Edible proportion: 98 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 253 meat kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: trimmed of visible fat (lean only): 253 kcal, 14 g fat, 5.7 g saturates, 31.8 g protein. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Flank Steak). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.