Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a deeply flavorful, fork-tender cut of beef from the shoulder, slow-braised until the connective tissue melts into rich gelatin. It boasts a robust, beefy taste with a moist, succulent texture that practically falls apart. Nutritionally, it's a powerhouse of complete protein with virtually no carbohydrates.
Calorie split: 65% protein · 0% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People adore it for its deep, savory umami flavor and melt-in-your-mouth texture, which is the result of slow, low-heat cooking. It's a beloved comfort food that forms the hearty base of countless stews and roasts across cultures.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its high saturated fat content, which can be a concern for heart health if consumed excessively. To mitigate this, trim all visible fat before cooking, practice strict portion control, and pair it with fiber-rich vegetables like broccoli or carrots to balance the meal.
Key benefits
- Excellent source of high-quality, complete protein for muscle repair and satiety.
- Rich in essential minerals like zinc, iron, and selenium.
- Naturally zero-carb, making it ideal for ketogenic and low-carb diets.
- Slow braising renders it tender and easier to digest than tougher cuts.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The chuck arm comes from the shoulder region, a muscle that gets a lot of exercise, which is why it's packed with collagen that transforms into gelatin during slow cooking, giving the meat its signature silky, rich mouthfeel.
Full nutrition (USDA data · scales with serving)
| Water | 56.4 g |
| Energy | 224 kcal |
| Energy | 936 kj |
| Protein | 34.7 g |
| Total lipid (fat) | 8.4 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 213 mg |
| Potassium, K | 275 mg |
| Sodium, Na | 56.0 mg |
| Zinc, Zn | 8.2 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 34.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 132 mg |
| Betaine | 17.4 mg |
| Vitamin B-12 | 2.7 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) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 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 | 0.24 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 16:1 | 0.30 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.24 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 106 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 1.4 g |
| Isoleucine | 1.6 g |
| Leucine | 2.8 g |
| Lysine | 2.9 g |
| Methionine | 0.90 g |
| Cystine | 0.45 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.1 g |
| Valine | 1.7 g |
| Arginine | 2.2 g |
| Histidine | 1.1 g |
| Alanine | 2.1 g |
| Aspartic acid | 3.2 g |
| Glutamic acid | 5.2 g |
| Glycine | 2.1 g |
| Proline | 1.7 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.36 g |
FAQ
What is the difference between chuck arm pot roast and other chuck cuts?
The arm chuck is from the shoulder near the leg and has a specific bone and muscle structure that, when braised, becomes exceptionally tender and juicy. It's ideal for slow cooking methods.
How do I ensure the pot roast is tender?
Low and slow is the key. Cook it in a covered pot at a low temperature (around 300°F/150°C) for several hours until the meat is fork-tender and the connective tissue has fully broken down.
Can I eat this on a low-carb diet?
Absolutely. This cut contains zero carbohydrates, making it a perfect protein source for keto, carnivore, and other low-carb eating plans.
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 2.24 kcal/g · 62% 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: 0.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.