Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This cut, often called the 'mock tender,' is a lean, boneless muscle from the chuck that transforms into a fork-tender, deeply flavorful morsel after slow, moist cooking. With virtually no fat and a robust beefy taste, it's a protein powerhouse that becomes succulent when braised, offering a clean, meaty texture without the chew of tougher cuts.
Calorie split: 70% protein · 0% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
Home cooks and chefs prize it for delivering a tender, steak-like experience at a lower cost, especially when braised in stews or slow-cooked dishes where its lean meat absorbs rich sauces and aromatics beautifully.
⚠️ Watch-outs & how to enjoy it better
Because it's so lean, it can become dry and tough if overcooked or prepared with dry heat like grilling. To counteract this, always use moist-heat methods (braising, stewing) and consider pairing it with a flavorful sauce or cooking liquid that adds moisture and fat, such as a red wine reduction or a tomato-based broth.
Key benefits
- Exceptionally high in protein for muscle maintenance
- Very low in fat and carbohydrates
- Rich in iron and zinc, essential minerals
- Becomes tender and flavorful with moist-heat cooking
- Cost-effective cut from the chuck primal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, the 'mock tender' is not a tender cut at all; it's actually a small, lean muscle that sits near the shoulder and requires slow cooking to break down its connective tissue.
Full nutrition (USDA data · scales with serving)
| Water | 59.8 g |
| Energy | 190 kcal |
| Energy | 796 kj |
| Protein | 33.3 g |
| Total lipid (fat) | 6.3 g |
| Ash | 1.6 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 | 3.4 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 239 mg |
| Potassium, K | 309 mg |
| Sodium, Na | 68.0 mg |
| Zinc, Zn | 10.9 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 38.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.29 mg |
| Niacin | 3.9 mg |
| Pantothenic acid | 0.93 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 124 mg |
| Betaine | 17.9 mg |
| Vitamin B-12 | 4.4 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 | 2.5 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 | 0.13 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 0.89 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 14:1 | 0.03 g |
| MUFA 16:1 | 0.19 g |
| MUFA 17:1 | 0.06 g |
| MUFA 18:1 | 2.8 g |
| MUFA 18:1 c | 2.5 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.19 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.41 g |
| PUFA 18:2 n-6 c,c | 0.39 g |
| PUFA 18:2 CLAs | 0.02 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 | 0.08 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 | 0.28 g |
| Fatty acids, total trans-monoenoic | 0.28 g |
| TFA 18:1 t | 0.28 g |
| Cholesterol | 115 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.38 g |
| Threonine | 1.5 g |
| Isoleucine | 1.5 g |
| Leucine | 2.8 g |
| Lysine | 3.0 g |
| Methionine | 0.97 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.5 g |
| Arginine | 2.2 g |
| Histidine | 1.1 g |
| Alanine | 1.9 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 5.4 g |
| Glycine | 1.5 g |
| Proline | 1.4 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.17 g |
FAQ
What is the best way to cook mock tender steak?
The best method is braising or slow-cooking in liquid. Sear it first, then simmer it in broth, wine, or sauce until fork-tender. Dry-heat methods like grilling will result in a tough, chewy steak.
Is mock tender steak the same as filet mignon?
No, they are very different. Mock tender is a lean, tough cut from the shoulder that requires braising. Filet mignon (tenderloin) is an extremely tender, premium cut that can be cooked quickly with dry heat.
How can I tell when braised mock tender is done?
It's done when the meat is easily pierced and pulls apart with a fork. This typically takes 1.5 to 2.5 hours of simmering, depending on the size of the pieces.
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 · 70% 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: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.