Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a deeply savory, fall-apart tender cut of beef from the shoulder, braised to perfection until the lean meat yields easily to a fork. Its flavor is rich and beefy, with a subtle sweetness from the slow-cooking process, while its texture is remarkably soft and moist despite being trimmed of all visible fat. Nutritionally, it's a powerhouse of high-quality protein with very little fat, making it a lean yet satisfying centerpiece for a hearty meal.
Calorie split: 66% protein · 0% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People adore it for its melt-in-your-mouth texture and deep, comforting flavor that feels like a hug on a plate. It's a versatile star in countless family recipes, from Sunday pot roasts to hearty stews, and carries a sense of home-cooked tradition across many cultures.
⚠️ Watch-outs & how to enjoy it better
While lean, it can be perceived as dry or tough if not braised long enough, which might disappoint those expecting a juicy steak. For those watching sodium, many braised recipes use high-sodium broths or seasonings; counteract this by using low-sodium stock and adding flavor with herbs, garlic, and a splash of vinegar or wine instead.
Key benefits
- Excellent source of complete protein (33g per 100g)
- Very low in fat, especially saturated fat
- Zero carbohydrates, making it keto and low-carb friendly
- Rich in iron and B vitamins like B12 and niacin
- Slow braising breaks down collagen for easier digestion
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The chuck arm cut comes from the shoulder area of the cow, which is a hard-working muscle group, so slow, moist heat like braising is essential to transform its tough connective tissue into gelatin, creating that signature tender, juicy texture.
Full nutrition (USDA data · scales with serving)
| Water | 58.8 g |
| Energy | 212 kcal |
| Energy | 886 kj |
| Protein | 33.4 g |
| Total lipid (fat) | 7.7 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 202 mg |
| Potassium, K | 262 mg |
| Sodium, Na | 54.0 mg |
| Zinc, Zn | 7.8 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 33.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.0 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 127 mg |
| Betaine | 16.7 mg |
| Vitamin B-12 | 2.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.44 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.22 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.96 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.27 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 100 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 1.3 g |
| Isoleucine | 1.5 g |
| Leucine | 2.7 g |
| Lysine | 2.8 g |
| Methionine | 0.87 g |
| Cystine | 0.43 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Valine | 1.7 g |
| Arginine | 2.2 g |
| Histidine | 1.1 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.0 g |
| Glycine | 2.0 g |
| Proline | 1.6 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.35 g |
FAQ
Is braised chuck arm pot roast healthy?
Yes, it's a lean, high-protein option with minimal fat and no carbs, making it a nutritious choice for balanced diets, especially when paired with vegetables.
How do I prevent it from being dry?
Braise it slowly in liquid (like broth or wine) at a low temperature for several hours, and ensure the meat is submerged or covered to retain moisture.
Can I freeze leftovers?
Absolutely, braised pot roast freezes well for up to 3 months; store it in airtight containers with some of the cooking liquid to maintain tenderness when reheating.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.12 kcal/g · 63% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.