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Nutritional Facts: Flank Steak in the Oven With Gravy

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 lbs (907g)
flank steaks
1/2 cup (119g)
water
1/4 cup (60g)
red wine vinegar
2 tablespoons (27g)
oil
1 tablespoon (16g)
tomato paste
6 (18g)
garlic cloves
1 teaspoon (2g)
onion powder
1 teaspoon (2g)
fresh ground pepper
1 teaspoon (1g)
rosemary
1/4 cup (60g)
beef broth
1 cup (240g)
beef broth
2 tablespoons (16g)
cornstarch
1 tablespoon (15g)
water
Total 1 serving
Alanine (g) 11.7 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 12 3
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Arginine (g) 12.4 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 n/a n/a 0.0 n/a 13 3
Ash (g) 9.3 0.1 0.1 0.0 0.4 0.3 0.1 0.1 0.0 0.6 2.5 0.0 0.0 14 3
Aspartic acid (g) 17.5 n/a n/a 0.0 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 n/a 18 4
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 244.9 3.6 3.6 0.0 5.8 32.6 9.2 10.2 2.2 3.6 14.4 0.3 0.4 331 83
Calories 1,496.9 0.0 11.4 240.4 13.2 26.8 8.2 5.8 0.9 4.2 16.8 61.0 0.0 1,885 471
Calories (kj) 6,277.7 0.0 47.2 1,006.1 55.1 112.1 34.3 24.2 3.8 17.4 69.6 255.0 0.0 7,903 1,976
Carbohydrates (g) 0.0 0.0 0.2 0.0 3.0 6.0 1.9 1.5 0.1 0.0 0.1 14.6 0.0 27 7
Cholesterol (mg) 616.9 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 617 154
Copper (mg) 0.6 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Cystine (g) 2.5 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 3 1
Dietary Fiber (g) 0.0 0.0 0.0 0.0 0.7 0.4 0.4 0.6 0.1 0.0 0.0 0.1 0.0 2 1
Folate (mcg) 108.9 0.0 n/a 0.0 1.9 0.5 1.5 0.4 0.8 1.2 4.8 0.0 0.0 120 30
Folate, DFE (mcg) 108.9 0.0 n/a 0.0 1.9 0.5 1.5 0.4 0.8 1.2 4.8 0.0 0.0 120 30
Folate, food (mcg) 108.9 0.0 n/a 0.0 1.9 0.5 1.5 0.4 0.8 1.2 4.8 0.0 0.0 120 30
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a n/a 0.9 n/a 0.0 0.0 n/a n/a n/a n/a n/a 1 0
Galactose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 0.9 n/a 0.0 0.0 n/a n/a n/a n/a n/a 1 0
Glutamic acid (g) 28.9 n/a n/a 0.0 0.3 0.1 0.1 0.0 0.0 n/a n/a 0.0 n/a 29 7
Glycine (g) 11.7 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 12 3
Histidine (g) 6.1 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 6 2
Hydroxyproline (g) 2.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 2 1
Iron (mg) 14.1 0.0 0.3 0.0 0.5 0.3 0.1 0.2 0.0 0.1 0.4 0.1 0.0 16 4
Isoleucine (g) 8.8 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 9 2
Lactose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 15.3 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 n/a n/a 0.0 n/a 15 4
Lysine (g) 16.3 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 16 4
Magnesium (mg) 199.6 1.2 2.4 0.0 6.7 4.5 2.7 3.9 0.6 1.2 4.8 0.5 0.1 228 57
Maltose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.1 0.0 0.0 n/a 0.0 0.3 0.0 0.3 0.0 0.0 0.0 0.0 0.0 1 0
Methionine (g) 5.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 5 1
Monounsaturated Fat (g) 30.7 0.0 n/a 7.5 0.0 0.0 0.0 0.0 0.0 0.1 0.2 0.0 0.0 38 10
Niacin (mg) 62.1 0.0 n/a 0.0 0.5 0.1 0.0 0.0 0.0 0.5 1.9 0.0 0.0 65 16
Pantothenic acid (mg) 5.6 0.0 n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 6 1
Phenylalanine (g) 7.6 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 8 2
Phosphorus (mg) 1,750.9 0.0 4.8 0.0 13.3 27.5 7.7 3.6 0.5 7.8 31.2 2.1 0.0 1,849 462
Phytosterols n/a n/a n/a 263.3 n/a n/a 2.1 2.1 0.3 n/a n/a n/a n/a 268 67
Polyunsaturated Fat (g) 2.9 0.0 n/a 14.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 18 4
Potassium (mg) 2,993.7 1.2 23.3 0.0 162.8 72.2 23.6 30.6 4.7 32.4 129.6 0.5 0.1 3,475 869
Proline (g) 9.2 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 9 2
Protein (g) 192.5 0.0 0.0 0.0 0.7 1.1 0.2 0.2 0.0 0.7 2.7 0.0 0.0 198 50
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.8 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 1 0
Saturated Fat (g) 31.2 0.0 0.0 3.5 0.0 0.0 0.0 0.0 0.0 0.1 0.3 0.0 0.0 35 9
Selenium (mcg) 211.4 0.0 n/a 0.0 0.9 2.6 0.3 0.1 n/a 0.4 1.7 0.4 0.0 218 54
Serine (g) 7.6 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 8 2
Sodium (mg) 489.9 3.6 4.8 0.0 126.8 3.1 1.8 0.5 0.2 223.2 892.8 1.4 0.4 1,748 437
Starch n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a n/a n/a 0.0 n/a 0.1 0.0 n/a n/a n/a n/a n/a 0 0
Sugar (g) 0.0 0.0 0.0 0.0 2.0 0.2 0.2 0.0 n/a 0.0 0.0 0.0 0.0 2 1
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.5 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 7.7 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 8 2
Tocopherol, alpha (mg) 3.0 0.0 n/a 3.9 0.7 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 8 2
Tocopherol, beta (mg) 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a 0.1 n/a 0.0 0.2 n/a n/a n/a 0.0 n/a 0 0
Total Fat (g) 75.2 0.0 0.0 27.2 0.1 0.1 0.0 0.1 0.0 0.1 0.5 0.0 0.0 103 26
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 0.1 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 1.3 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 1 0
Tyrosine (g) 6.1 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 6 2
Valine (g) 9.5 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 n/a n/a 0.0 n/a 10 2
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 244.8 1.6 0.0 12.6 20.5 0.0 0.0 0.0 0.0 279 70
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 12.2 0.0 0.0 0.6 1.0 0.0 0.0 0.0 0.0 14 3
Vitamin B-12 (mcg) 10.7 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 11 3
Vitamin B-6 (mg) 5.2 0.0 n/a 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5 1
Vitamin C (mg) 0.0 0.0 0.3 0.0 3.5 5.6 0.6 0.0 0.2 0.0 0.0 0.0 0.0 10 3
Vitamin D (IU) 36.3 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 36 9
Water (g) 630.1 118.4 56.4 0.0 11.8 10.5 0.1 0.3 0.5 58.5 234.1 1.3 14.5 1,137 284
Zinc (mg) 34.6 0.0 0.0 0.0 0.1 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 35 9

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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