Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This lean cut comes from the shoulder's 'chuck' section, offering a deep, beefy flavor with a tender, fine-grained texture when grilled. Stripped of all visible fat, it's a protein powerhouse delivering nearly 28 grams per 100g with a modest 209 calories. The grilling process adds a smoky char that enhances its natural savory notes.
Calorie split: 54% protein · 0% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, pure beef flavor that shines with simple seasoning and high-heat cooking. It's incredibly versatile, perfect for quick weeknight grills, slicing over salads, or dicing into stir-fries.
⚠️ Watch-outs & how to enjoy it better
As a very lean cut, it can become tough or dry if overcooked, requiring careful temperature control. Those managing sodium intake should be mindful of marinades or rubs often used with steak. Tip: Use a meat thermometer to pull it at 135°F (57°C) for medium-rare, and let it rest before slicing to retain juices.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates, suitable for keto diets
- Rich in iron and zinc, essential minerals for energy and immunity
- Provides B vitamins like B12 and niacin for nerve function
- Lean preparation minimizes saturated fat intake
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'chuck eye' is sometimes called the 'poor man's ribeye' because it comes from a neighboring muscle to the prized ribeye, sharing similar marbling and flavor at a lower cost.
Full nutrition (USDA data · scales with serving)
| Water | 60.8 g |
| Energy | 209 kcal |
| Energy | 874 kj |
| Protein | 27.9 g |
| Total lipid (fat) | 10.8 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 | 25.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 380 mg |
| Sodium, Na | 75.0 mg |
| Zinc, Zn | 10.5 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 31.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.83 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 90.4 mg |
| Betaine | 26.3 mg |
| Vitamin B-12 | 3.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.11 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 | 4.8 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 | 0.31 g |
| SFA 16:0 | 2.6 g |
| SFA 17:0 | 0.15 g |
| SFA 18:0 | 1.7 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.4 g |
| MUFA 14:1 | 0.06 g |
| MUFA 16:1 | 0.34 g |
| MUFA 17:1 | 0.10 g |
| MUFA 18:1 | 4.9 g |
| MUFA 18:1 c | 4.3 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.45 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:2 n-6 c,c | 0.38 g |
| PUFA 18:2 CLAs | 0.04 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 | 0.04 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 | 0.62 g |
| Fatty acids, total trans-monoenoic | 0.62 g |
| TFA 18:1 t | 0.62 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.3 g |
| Isoleucine | 1.2 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.81 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.99 g |
| Valine | 1.3 g |
| Arginine | 1.9 g |
| Histidine | 0.92 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.14 g |
FAQ
How is this different from a ribeye steak?
Both come from the shoulder/rib area. The chuck eye is from the shoulder blade end, while the ribeye is from the rib section. They share flavor, but the chuck eye is leaner and less uniformly marbled.
Why does my grilled chuck steak get tough?
It's very lean, so it cooks quickly. Overcooking past medium (145°F) causes the proteins to tighten and squeeze out moisture. Cook hot and fast, and use a thermometer.
What's the best way to add flavor without adding fat?
Use dry spice rubs (cumin, smoked paprika, garlic powder) or acidic marinades (citrus juice, vinegar) before grilling. The high heat will caramelize the spices and create a flavorful crust.
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 2.09 kcal/g · 53% 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.