Beef Flank

Beef Flank: Nutrition, History and Cooking Guide

Beef flank is a long, flat cut taken from the abdominal muscles of the cow, below the loin and behind the plate section. As muscles used constantly for the animal's core movement, flank is lean with a pronounced, long-fibred grain. It has a robust, intensely beefy flavour that rewards those willing to prepare it properly. In British butchery, flank has historically been used for braising and mince. In North American cuisine, the flank steak became popular in the twentieth century as cooks discovered that marinating and slicing against the grain produced excellent results. In Asian cuisines — particularly Chinese, Korean, and Vietnamese — thin-sliced or marinated flank has been used for centuries in stir-fries, bulgogi, and pho. The cut is also known as bavette in French cuisine, where it is served as an inexpensive but highly flavourful steak alternative.

Nutritional Value of Beef Flank

Beef flank provides 149 kcal and 21.7 g of protein per 100 g, with just 6.3 g of fat of which 2.6 g is saturated — making it one of the leaner beef steak cuts. It provides complete protein, haem iron, zinc, B12, niacin, and selenium in good quantities. The lean nature and high protein content make it a nutritionally efficient choice for those seeking flavourful beef with less fat.

Health Benefits of Beef Flank

Flank's low fat content combined with high protein makes it a good option for those managing caloric intake while maintaining meat consumption. Its haem iron and B12 provide the key micronutrients that make red meat nutritionally distinct from plant proteins. The protein quality is complete and highly bioavailable. As with all red meat, moderate consumption within a balanced diet is recommended.

How to Select and Store Beef Flank

Flank steak is sold as a single flat muscle, typically 700–900 g. Look for dark, consistent red colour and clearly visible grain lines running the length of the muscle. Trim any excess surface fat before marinating. Use within four days of purchase or freeze for up to six months.

How to Cook Beef Flank

The two essentials with flank are marinating and slicing against the grain. Marinate for at least two hours in an acid-based mixture — soy sauce with garlic and ginger, or lime juice with chilli and coriander both work well. Cook quickly over very high heat — two to three minutes per side — and never beyond medium. Rest for ten minutes, then slice thinly at a right angle to the grain running along the muscle. This shortens the fibres dramatically and produces tender, easy-to-eat results. Excellent in fajitas, Korean bulgogi, stir-fries, and steak sandwiches.