Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the chuck shoulder, roasted to a rich, beefy flavor with a firm yet tender texture. It's a protein powerhouse, packing over 26 grams of high-quality protein per 100g with virtually no carbohydrates or sugar. The 'choice' grade marbling ensures juiciness, while the precise trimming to zero external fat makes it a leaner centerpiece for a roast dinner.
Calorie split: 56% protein · 0% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, classic beef flavor and versatility—it can be the star of a Sunday pot roast or sliced thin for sandwiches. It represents a comforting, hearty tradition in American home cooking, often associated with family gatherings and slow-cooked meals.
⚠️ Watch-outs & how to enjoy it better
Being a leaner roast, it can become tough and dry if overcooked, as it lacks the intramuscular fat of a prime rib. To counteract this, use a meat thermometer to pull it at 135°F (57°C) for medium-rare, and always let it rest for 10-15 minutes before slicing against the grain to retain juices.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Naturally zero-carb, suitable for ketogenic and low-carb diets.
- Rich in essential nutrients like iron, zinc, and B vitamins (especially B12).
- Provides a substantial, satisfying meal with minimal processing.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'chuck eye' is sometimes called the 'poor man's ribeye' because it comes from the adjacent shoulder muscle to the rib primal, offering similar rich flavor at a lower cost.
Full nutrition (USDA data · scales with serving)
| Water | 63.9 g |
| Energy | 190 kcal |
| Energy | 795 kj |
| Protein | 26.4 g |
| Total lipid (fat) | 9.4 g |
| Ash | 0.99 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 211 mg |
| Potassium, K | 339 mg |
| Sodium, Na | 79.0 mg |
| Zinc, Zn | 9.9 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 27.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.20 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.74 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 87.9 mg |
| Betaine | 32.6 mg |
| Vitamin B-12 | 3.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 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) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.8 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 | 0.00 g |
| SFA 14:0 | 0.22 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.11 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.7 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.28 g |
| MUFA 17:1 | 0.08 g |
| MUFA 18:1 | 4.3 g |
| MUFA 18:1 c | 3.9 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.27 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.43 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:2 n-6 c,c | 0.33 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:4 | 0.05 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 |
| Fatty acids, total trans | 0.40 g |
| Fatty acids, total trans-monoenoic | 0.40 g |
| TFA 18:1 t | 0.40 g |
| Cholesterol | 84.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.77 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.94 g |
| Valine | 1.2 g |
| Arginine | 1.8 g |
| Histidine | 0.87 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.13 g |
FAQ
How is 'choice' different from 'prime' or 'select' beef?
The USDA grades beef based on marbling (intramuscular fat) and maturity. 'Prime' has the most marbling, 'Choice' has moderate marbling for good flavor and juiciness, and 'Select' is leaner with less marbling, making it potentially tougher.
Why does the description say 'separable lean only'?
This is a butchery term meaning the cut has been trimmed of all external, visible fat ('separable fat') and connective tissue, leaving only the lean muscle meat. This makes it a leaner, more consistent product.
What's the best cooking method for this cut?
While it can be roasted, this cut truly shines with moist-heat methods like braising or slow-cooking (pot roast). These methods break down the connective tissue in the shoulder, resulting in fork-tender meat.
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 1.90 kcal/g · 56% 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.