Beef, chuck for stew, separable lean and fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is the quintessential cut for slow cooking: chuck roast, braised to tender perfection. Its rich, beefy flavor and succulent, melt-in-your-mouth texture come from the marbling of fat that breaks down during long, slow cooking. Nutritionally, it's a powerhouse of protein with a moderate calorie count, making it a satisfying and filling centerpiece for a meal.
Calorie split: 68% protein · 0% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor and incredibly tender texture that falls apart with a fork. It's the heart of comfort food traditions worldwide, from American pot roast to Japanese curry, offering a sense of warmth and nostalgia.
⚠️ Watch-outs & how to enjoy it better
While nutritious, it can be high in saturated fat, which some individuals may need to moderate. To counteract this, trim excess visible fat before cooking and pair it with fiber-rich vegetables like carrots, celery, or potatoes in the same dish to create a more balanced meal. Those watching sodium intake should also be mindful of added salt in braising liquids or pre-made seasonings.
Key benefits
- Excellent source of complete protein (32g per 100g) for muscle maintenance.
- Rich in iron and zinc, essential minerals for energy and immune function.
- Provides B vitamins like B12 and niacin, crucial for nerve function and metabolism.
- The cooking process (braising) makes its collagen and minerals more bioavailable.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'chuck' refers to the shoulder section of the cow, and this cut contains a complex network of muscles and connective tissue that, when braised, transforms into gelatin, giving the sauce a luxuriously silky body.
Full nutrition (USDA data · scales with serving)
| Water | 60.1 g |
| Energy | 191 kcal |
| Energy | 799 kj |
| Protein | 32.4 g |
| Total lipid (fat) | 6.8 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 319 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 8.3 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 34.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.25 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.71 mg |
| Vitamin B-6 | 0.51 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 103 mg |
| Betaine | 14.8 mg |
| Vitamin B-12 | 2.7 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 | 2.8 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 | 0.17 g |
| SFA 16:0 | 1.5 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 0.99 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.24 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.1 g |
| MUFA 18:1 c | 2.8 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.26 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.45 g |
| PUFA 18:2 | 0.37 g |
| PUFA 18:2 n-6 c,c | 0.34 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 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.37 g |
| Fatty acids, total trans-monoenoic | 0.37 g |
| TFA 18:1 t | 0.35 g |
| Cholesterol | 99.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.37 g |
| Threonine | 1.5 g |
| Isoleucine | 1.4 g |
| Leucine | 2.7 g |
| Lysine | 2.9 g |
| Methionine | 0.94 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Valine | 1.5 g |
| Arginine | 2.2 g |
| Histidine | 1.1 g |
| Alanine | 1.9 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.3 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.16 g |
FAQ
What's the best way to cook chuck for stew?
Braising is ideal. Sear the meat in a hot pan to develop a flavorful crust, then cook it slowly in liquid (like broth or wine) at a low temperature (around 300-325°F / 150-160°C) for 2-3 hours until fork-tender.
Is this cut the same as 'stew meat' from the grocery store?
Often, yes. 'Stew meat' is typically pre-cut chuck or other tough, flavorful cuts meant for slow cooking. However, chuck for stew can also be a whole roast you cut yourself, which may offer better quality control.
How does braising affect the nutrition?
Braising breaks down tough collagen into gelatin, making the meat easier to digest and increasing the bioavailability of minerals like iron and zinc. The cooking liquid also becomes rich in these nutrients, so consuming the sauce is beneficial.
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 1.91 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.