Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, premium cut from the beef shoulder, prized for its tender, fine-grained texture and rich, beefy flavor. When grilled to a perfect medium-rare, it offers a satisfying, melt-in-the-mouth bite with a clean, savory taste. Nutritionally, it's a powerhouse of high-quality protein with minimal fat, making it an excellent choice for muscle maintenance and a low-carb diet.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its exceptional tenderness and deep, beefy flavor that shines with simple seasoning. It's a versatile cut that can be the star of a quick weeknight dinner or a special occasion meal, often associated with high-quality steakhouse dining.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can dry out quickly if overcooked, becoming tough. Those monitoring saturated fat intake should be mindful of portion sizes, though this trim is relatively lean. To counteract dryness, use a meat thermometer, let it rest after cooking, and consider a quick sear followed by a lower-heat finish or a marinade to lock in moisture.
Key benefits
- Excellent source of complete protein (26g per 100g)
- Very low in carbohydrates and sugars
- Provides essential minerals like zinc and iron
- Lean cut with moderate fat content
- Versatile for various cooking methods
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'shoulder clod' is actually a group of muscles, and the 'shoulder tender' (or teres major) is a small, distinct muscle within it, often called the 'poor man's tenderloin' for its similar tenderness at a lower cost.
Full nutrition (USDA data · scales with serving)
| Water | 65.7 g |
| Energy | 177 kcal |
| Energy | 740 kj |
| Protein | 26.2 g |
| Total lipid (fat) | 7.2 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 225 mg |
| Potassium, K | 356 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 38.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.27 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.86 mg |
| Vitamin B-6 | 0.60 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 108 mg |
| Betaine | 13.5 mg |
| Vitamin B-12 | 5.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.20 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 1.3 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 | 0.20 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 0.86 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.02 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 14:1 | 0.04 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.21 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.7 g |
| MUFA 18:1 c | 2.5 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.34 g |
| PUFA 18:2 n-6 c,c | 0.28 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| Fatty acids, total trans | 0.27 g |
| Fatty acids, total trans-monoenoic | 0.22 g |
| TFA 18:1 t | 0.22 g |
| TFA 18:2 t,t | 0.05 g |
| Fatty acids, total trans-polyenoic | 0.05 g |
| Cholesterol | 78.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 1.0 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.2 g |
| Methionine | 0.68 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.83 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 0.84 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.6 g |
| Proline | 1.3 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.28 g |
FAQ
Is this the same as beef tenderloin?
No, it's from the shoulder, not the loin. It's a smaller, more affordable muscle that can be similarly tender when cooked properly, earning it the nickname 'poor man's tenderloin'.
What's the best way to cook it to avoid toughness?
Quick, high-heat methods like grilling or pan-searing are ideal. Cook to medium-rare or medium (130-145°F internal temp) and always let it rest for 5-10 minutes before slicing to allow juices to redistribute.
Can I use this cut for slow cooking?
It's not the best choice for long braises or stews, as its lean profile means it lacks the connective tissue that breaks down into gelatin. It's best enjoyed with dry-heat cooking methods.
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 1.77 kcal/g · 59% 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.