Dietitians Say Flat Iron Steak Rivals Pricier Options for Protein and Flavor
When you find yourself growing bored of the same chicken and ground beef combo you've had on repeat forever, it's probably a good time to switch things up. You can't go wrong with steak, and flat iron steak happens to be one of the most affordable and underrated cuts out there, says Amy Shapiro, MS, RD, CDN, ButcherBox lead nutritionist.
"Flat iron steak is incredibly flavorful, super tender, and cooks fast," she says. "It's also nutritionally right up there with the cuts people pay a premium for. High in protein, moderate fat, and lower in calories. It's simply not glamorized the way ribeyes or New York strips are. Some assume that if a cut is affordable, it must be lower quality or tougher, and that's just not the case here."
If you're not experimenting with different cuts, you're missing out on both more variety in your diet and some seriously delicious meals. Break out of your rut and throw a flat-iron steak into the mix for a couple of meals this week.
Flat Iron Steak Nutrition Profile
Flat iron steak is high in protein, providing roughly 23g of protein for a three-ounce serving. It's also a good source of iron, zinc, B12, and creatine, which all provide better energy, immunity, and muscle performance.
"What's surprising is that flat iron steak is actually a relatively lean cut despite its rich, beefy flavor," Shapiro says. "You're getting the satisfaction of a ribeye with a nutritional profile closer to a sirloin."
How to Prepare Flat Iron Steak
No fancy preparation required here. Season the meat with salt, pepper, and garlic. Then, toss it on a hot outdoor grill or cast iron skillet for about 3 to 4 minutes on each side for medium-rare.
"I'm all about being prepared with healthy cooked proteins, so I recommend cooking extra so you can eat one for dinner, and keep the second for the next day," Shapiro adds.
As for the leftover steak, thinly slice it for a salad topper alongside a vinaigrette, or sautée it with eggs in the morning for a high-protein breakfast.
This story was originally published by Men's Journal on May 14, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 14, 2026 at 10:14 AM.