Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef chuck, known for its deep beefy flavor and satisfyingly tender texture when braised low and slow. It's a protein powerhouse with virtually no carbohydrates, making it a staple for high-protein, low-carb diets. The slow-cooking process breaks down its connective tissue, transforming a tougher cut into succulent, fork-tender meat.
Calorie split: 60% protein · 0% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People adore it for its robust, beefy taste that serves as a perfect canvas for rich sauces and seasonings. Its ability to become meltingly tender through braising makes it a comforting, versatile choice for stews and pot roasts across many cultures.
⚠️ Watch-outs & how to enjoy it better
While lean, it still contains saturated fat, which should be considered in moderation for heart health. Its toughness if undercooked can be off-putting; it requires proper, slow cooking. To counteract, ensure adequate braising time (2-3 hours) and pair with fiber-rich vegetables like carrots or potatoes in the same dish to balance the meal.
Key benefits
- Excellent source of complete, high-quality protein (31.86g per 100g)
- Virtually zero carbohydrates and sugars, ideal for low-carb/keto diets
- Rich in essential minerals like zinc, iron, and selenium
- Contains B vitamins, particularly B12, crucial for nerve function
- Braising method can make nutrients more bioavailable
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'mock tender' is so named because it mimics the tenderness of more expensive cuts like tenderloin when cooked correctly, but it's actually a working muscle from the shoulder that requires slow, moist heat to break down its collagen.
Full nutrition (USDA data · scales with serving)
| Water | 58.0 g |
| Energy | 211 kcal |
| Energy | 885 kj |
| Protein | 31.9 g |
| Total lipid (fat) | 9.3 g |
| Ash | 1.7 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 | 3.2 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 230 mg |
| Potassium, K | 288 mg |
| Sodium, Na | 69.0 mg |
| Zinc, Zn | 10.3 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.05 mg |
| Selenium, Se | 39.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.28 mg |
| Niacin | 3.9 mg |
| Pantothenic acid | 0.91 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 116 mg |
| Betaine | 16.3 mg |
| Vitamin B-12 | 4.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 25.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.10 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 | 3.3 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 | 3.8 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.23 g |
| MUFA 16:1 c | 0.23 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.4 g |
| MUFA 18:1 c | 3.0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.23 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.57 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:2 n-6 c,c | 0.44 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 | 0.07 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 | 0.46 g |
| Fatty acids, total trans-monoenoic | 0.46 g |
| TFA 18:1 t | 0.46 g |
| Cholesterol | 115 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.4 g |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.8 g |
| Methionine | 0.91 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 2.1 g |
| Histidine | 1.0 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.5 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.22 g |
FAQ
What's the best cooking method for mock tender steak?
Braising is ideal. Sear the meat first, then simmer it slowly in liquid (like broth, wine, or tomatoes) in a covered pot for 2-3 hours until fork-tender. This breaks down the tough connective tissue.
Is this a good cut for grilling or quick frying?
No, it's not suitable for high-heat, quick-cooking methods like grilling or stir-frying. It will become very tough and chewy. It needs long, slow, moist cooking.
How does it differ from chuck roast?
Mock tender is a specific, leaner muscle from the chuck. A chuck roast is a larger, fattier cut that often includes several muscles and more marbling, making it ideal for different types of slow cooking.
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 2.11 kcal/g · 60% 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.