Flat iron steak has become an increasingly popular cut of beef in recent years. It comes from the top blade muscle of the cow and is known for being tender and flavorful. Many people wonder if flat iron steak is a healthy choice for those trying to lose weight or eat better. Below we will explore the nutritional profile of flat iron steak and whether it can be part of a healthy diet.
Nutritional profile of flat iron steak
Flat iron steak is a lean cut of beef with minimal fat. A 3 ounce serving provides:
- Calories: 180
- Fat: 7g
- Saturated fat: 2.5g
- Protein: 26g
- Iron: 2mg (15% DV)
- Zinc: 5mg (45% DV)
- Vitamin B12: 2mcg (60% DV)
As you can see, flat iron steak is high in protein, an important nutrient for building muscle mass. It also contains heme iron, the most bioavailable form of iron from food. Iron carries oxygen throughout the body and supports metabolism. Flat iron steak is lower in fat and calories compared to fattier cuts of beef like ribeye or tenderloin. The fat it does contain is mostly unsaturated fat, which is healthier than saturated fat.
Weight loss benefits
Flat iron steak can be a good option for those trying to lose weight for several reasons:
- High in protein – Protein is the most filling macronutrient and helps support metabolism and muscle building. The high protein content of flat iron steak means it can keep you feeling full for longer.
- Low in fat – With less than 8 grams of fat per serving, flat iron steak is lower in fat and calories than many cuts of beef. This means it can more easily fit into a weight loss diet.
- Nutrient dense – In addition to protein, flat iron steak contains important micronutrients like iron, zinc and B12. Choosing nutritious foods can help support a healthy metabolism.
- Versatile – Flat iron steak can be seasoned in various heart-healthy ways and works well with vegetable sides.
Eating foods that are high in protein and low in fat, like flat iron steak, can help reduce appetite and control calorie intake. Protein also has a higher thermic effect than carbs or fat. Your body burns more calories digesting and metabolizing protein.
Is it keto-friendly?
The ketogenic diet is a very low carb, high fat diet that promotes ketosis. This puts your body into a metabolic state where it burns fat for fuel instead of glucose.
Flat iron steak can certainly fit into a keto lifestyle. Since keto dieters need to keep carbs very low, under 50g per day, meat and high fat foods are staples of the eating pattern.
A 3oz serving of flat iron steak has 0g net carbs. This makes it keto-approved. Flat iron steak is also reasonably high in fat for a steak at 7g per serving.
Keto dieters will want to consider adding fat like butter or olive oil when cooking flat iron steak to increase the fat content. You can also pair it with low carb, high fat sides like broccoli cooked in butter or a green salad with an oil-based dressing.
So while flat iron steak is leaner than some cuts of meat, it can be part of a ketogenic eating plan when combined with other high fat foods.
Is it paleo-friendly?
The paleo diet mimics the diets of our hunter-gatherer ancestors. It focuses on whole, unprocessed foods like meat, eggs, vegetables, fruits, nuts and healthy fats. The paleo diet eliminates grains, dairy, legumes, sugar and processed foods.
Since flat iron steak comes from beef, it is definitely paleo diet approved. In fact, meat from pasture-raised animals is a staple of the paleo lifestyle.
The nutrients in flat iron steak like iron, zinc and B12 would have been abundant in the wild game consumed by our ancestors. These nutrients are also important for energy, immunity and strength.
Those following a paleo plan can confidently include flat iron steak as part of their diet. It pairs well with paleo-friendly sides like cauliflower rice, roasted veggies and salads.
Tips for preparing flat iron steak
Here are some tips for getting the most nutrition and flavor out of your flat iron steak:
- Look for grass-fed beef – Grass-fed beef contains higher levels of anti-inflammatory omega-3 fats compared to conventional beef.
- Trim visible fat – Trimming any visible fat before cooking can reduce the calorie and saturated fat content.
- Marinate before cooking – Marinating flat iron steak helps tenderize the meat and adds flavor. Try marinades with balsamic, wine, soy sauce, garlic and herbs.
- Cook to medium rare – Cooking to medium rare, around 135F internal temperature, prevents overcooking while still eliminating any bacteria.
- Let meat rest – Letting steak rest for 5-10 minutes after cooking allows juices to redistribute for moist, tender meat.
- Slice against the grain – Slicing against the grain shortens muscle fibers for a more tender bite.
- Top with chimichurri – An herb chimichurri sauce adds bold flavor without lots of calories, fat or sodium.
Healthy ways to serve flat iron steak
Flat iron steak is very versatile and pairs well with all sorts of healthy sides and toppings:
- On top of a salad with a vinaigrette dressing
- With roasted vegetables like Brussels sprouts, broccoli or cauliflower
- With grilled veggies like zucchini, eggplant and peppers
- With sweet potato fries baked in the oven
- With quinoa or brown rice pilaf
- With chimichurri, pesto or chimichurri sauce
- With fresh herbs like parsley, cilantro, dill or mint
- With sautéed mushrooms or caramelized onions
Pairing flat iron steak with plenty of vegetables and plant-based sides helps balance the meal nutritionally. It also introduces more fiber, vitamins and minerals.
Potential downsides of eating too much red meat
While flat iron steak can be part of a healthy diet, it’s important not to overdo it on red meat:
- High in saturated fat – The saturated fat content of red meat may raise LDL cholesterol levels when eaten in excess.
- Risk of cancer – Some studies link a high red meat intake to increased colon cancer risk.
- High in cholesterol – Red meats are higher in dietary cholesterol, which should be limited to 300mg per day.
- Acidity forming – Heme iron in red meat gives it an acidic effect on the body when metabolized.
- TMAO formation – Red meat contains carnitine that gut bacteria turn into TMAO, which may increase heart disease risk.
Moderating red meat intake to 1-2 times per week is a good target. Be sure to choose lean cuts like flat iron steak and grass-fed is preferable.
Healthier cooking methods
How you cook flat iron steak also impacts its nutritional quality:
Healthy Cooking Methods:
- Grilling
- Broiling
- Pan-searing/sautéing with minimal added fat
- Roasting
- Stir-frying in a non-stick pan
Less Healthy Cooking Methods:
- Frying in oil or butter
- Breading then frying
- Serving with high-fat creamy sauces
Leaner cooking techniques like grilling, broiling and stir-frying are best to avoid excess calories. Be mindful of high sodium marinades and sauces too.
Healthier substitutions
If you are looking to further lighten up flat iron steak, here are some healthy substitutions:
- Use mushroom or onion steak sauce instead of high-fat cream sauces.
- Coat steak with chimichurri, pesto or tapenade instead of butter before cooking..
- Swap French fries for baked sweet potato fries.
- Choose fresh herbs, lemon juice and garlic to flavor instead of salt.
- Substitute cauliflower rice or riced broccoli in place of starchy sides.
- Instead of steak every week, swap in salmon, chicken breast or plant-based proteins like tofu, beans or lentils.
Is flat iron steak good for a diet? Conclusion
Overall, flat iron steak can be incorporated into a healthy diet in moderation. It is one of the leaner cuts of beef offering protein, iron and other nutrients. Those on weight loss, keto and paleo diets can all work flat iron steak into their meal plans.
To maximize the health benefits of flat iron steak, choose grass-fed cuts when possible, trim visible fat before cooking, and avoid frying or breading. Pair steak with vegetable sides and limit intake of red meat to 1-2 times per week. Use healthy cooking methods like grilling, broiling or stir-frying instead of frying in oil.
As part of a balanced, plant-based diet including plenty of vegetables, fruits, whole grains and lean proteins, flat iron steak can offer valuable nutrition and satisfaction. Just be mindful of portions and preparation methods for optimal health.
