Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a deeply savory, fall-apart tender cut of beef, braised low and slow until its rich, beefy flavor concentrates and the connective tissue melts into succulence. With a robust, meaty taste and a texture that yields easily to the fork, it's the quintessential comfort food. Nutritionally, it's a powerhouse of high-quality protein with virtually no carbohydrates, making it a staple for high-protein, low-carb diets.
Calorie split: 71% protein · 0% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled depth of flavor and melt-in-your-mouth texture, which transforms a tough cut into a luxurious meal. Its versatility allows it to be the star of hearty stews, sandwiches, or served simply with vegetables, embodying the essence of home cooking and comfort.
⚠️ Watch-outs & how to enjoy it better
While lean, the braising process often involves added salt or sauces, which can increase sodium intake; those monitoring blood pressure should be mindful. To counteract this, use low-sodium broths, herbs, and spices for flavor, and rinse the cooked meat if it's from a canned or heavily sauced preparation. Additionally, portion control is key, as it is calorie-dense despite being lean.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety
- Virtually zero carbohydrates, making it ideal for keto and low-carb diets
- Rich in bioavailable iron and zinc, essential minerals for energy and immunity
- Provides B vitamins, particularly B12, crucial for nerve function
- The slow braising process breaks down collagen into gelatin, which supports gut health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'chuck' comes from the shoulder of the cow, a hard-working muscle group that develops more connective tissue, which is why it requires slow, moist cooking to become tender—a perfect example of culinary alchemy turning tough into tender.
Full nutrition (USDA data · scales with serving)
| Water | 59.3 g |
| Energy | 205 kcal |
| Energy | 858 kj |
| Protein | 34.6 g |
| Total lipid (fat) | 6.3 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 281 mg |
| Sodium, Na | 57.0 mg |
| Zinc, Zn | 8.4 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 39.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.21 mg |
| Niacin | 5.0 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 0.32 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 | 17.3 mg |
| Vitamin B-12 | 2.3 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) | 0.43 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 | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 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 | 0.18 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.80 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.18 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 103 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 | 1.6 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.36 g |
FAQ
What is the difference between pot roast and braised beef?
Pot roast is a specific method of braising a large cut of beef (like chuck) in a covered pot with liquid, often with vegetables. Braised beef is a broader term for any meat cooked slowly in liquid; pot roast is a type of braised beef.
How do I get the meat to be tender and not tough?
The key is low and slow cooking. Use a Dutch oven or slow cooker, maintain a gentle simmer (not a boil), and cook until the meat is fork-tender, which can take 3-4 hours. The connective tissue (collagen) needs time to break down into gelatin.
Is this cut of beef healthy?
Yes, it's a nutritious choice. It's high in protein, low in carbs, and provides important minerals like iron and zinc. Since it's trimmed to 1/8" fat, it's relatively lean. The primary health consideration is often the sodium content from added seasonings or sauces.
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 2.05 kcal/g · 68% 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.