Beef scores DIAAS 97–99% boiled. Among the highest protein quality (Hodgkinson et al., J Nutr 2018). Per 100 g: 165 kcal, 20.1 g protein, 9.4 g fat. Grilling drops DIAAS to ~80% but most people prefer the taste trade-off. Log cooked weight.
How should I track Beef, flank, steak, boneless, choice, raw?
Beef, flank, steak, boneless, choice, raw is high in zinc. The simplest way to track Beef, flank, steak, boneless, choice, raw accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
