At 218 calories per 100g, flat iron steak delivers 26g of protein and 12g of fat. Macros are balanced relative to other protein sources. A typical 4 oz portion lands around 246 calories.
Calories scale with portion. Here's how a typical flat iron steak serving translates in your tracker:
Point your iPhone camera at flat iron steak and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreFlat Iron Steak has approximately 218 calories per 100g. A typical serving — 3 oz (85g) — comes in at 185 calories.
26g of protein per 100g. That puts flat iron steak at roughly 11.9g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Flat Iron Steak sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.