Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the chuck shoulder, prized for its deep beefy flavor and firm, yet tender texture when cooked properly. With virtually no fat trimmed away, it delivers a powerful protein punch—over 21 grams per 100g—while remaining a low-calorie, zero-carb option. It's a workhorse cut that transforms beautifully from a quick-sear steak to a slow-braised masterpiece.
Calorie split: 56% protein · 0% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, pure beef flavor that stands up to bold seasonings and marinades. Its relative leanness makes it a favorite for health-conscious cooks who don't want to sacrifice taste or texture in dishes like stir-fries, fajitas, or classic steak sandwiches.
⚠️ Watch-outs & how to enjoy it better
Because it's so lean, it can become tough and chewy if overcooked or prepared with high-heat methods without proper care. To counteract this, use a meat tenderizer, marinate for at least 30 minutes, or employ slow, moist-heat cooking like braising to break down connective tissue. For those monitoring iron intake, note it's a good source, but pair with vitamin-C rich foods like bell peppers to enhance absorption.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Very low in calories and contains zero carbohydrates or sugars.
- Rich in essential nutrients like iron, zinc, and B12.
- A versatile cut suitable for both quick and slow cooking methods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'chuck eye' is often called the 'poor man's ribeye' because it comes from the adjacent muscle group (the chuck) and shares a similar marbling pattern and rich flavor, but at a significantly lower price point.
Full nutrition (USDA data · scales with serving)
| Water | 70.3 g |
| Energy | 153 kcal |
| Energy | 641 kj |
| Protein | 21.3 g |
| Total lipid (fat) | 7.6 g |
| Ash | 0.94 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 | 2.3 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 202 mg |
| Potassium, K | 371 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 8.4 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 22.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.17 mg |
| Niacin | 4.8 mg |
| Pantothenic acid | 0.73 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 73.4 mg |
| Betaine | 21.4 mg |
| Vitamin B-12 | 3.1 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 | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 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 | 3.3 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 | 0.20 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.23 g |
| MUFA 17:1 | 0.06 g |
| MUFA 18:1 | 3.4 g |
| MUFA 18:1 c | 3.0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.28 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.32 g |
| PUFA 18:2 n-6 c,c | 0.29 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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 | 0.41 g |
| Fatty acids, total trans-monoenoic | 0.41 g |
| TFA 18:1 t | 0.41 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.96 g |
| Isoleucine | 0.93 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.62 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.83 g |
| Tyrosine | 0.76 g |
| Valine | 0.98 g |
| Arginine | 1.4 g |
| Histidine | 0.70 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.5 g |
| Glycine | 0.95 g |
| Proline | 0.88 g |
| Serine | 0.84 g |
| Hydroxyproline | 0.11 g |
FAQ
What's the best way to cook this lean steak to keep it tender?
For quick cooking, marinate it first, then sear it quickly over high heat to medium-rare. For guaranteed tenderness, use slow, moist methods like braising or stewing, which melt the connective tissue.
How does it differ from a ribeye or sirloin steak?
It has less intramuscular fat (marbling) than a ribeye, making it leaner but potentially tougher if mishandled. It's more flavorful and generally less expensive than a top sirloin.
Is this a good cut for making beef jerky?
Yes, it's an excellent choice. Its lean nature means less fat to spoil, and its robust flavor shines in the finished jerky. Be sure to slice it against the grain for chewability.
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 1.53 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: 0.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.