Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, robust cut from the beef shoulder, prized for its deep, beefy flavor and satisfyingly firm yet tender texture when grilled. With a stellar protein-to-fat ratio, it delivers a powerful nutritional punch with minimal calories, making it a staple for high-protein diets.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore this cut for its intense, savory flavor that stands up beautifully to grilling and marinades, offering a hearty, steakhouse-quality experience at home. Its versatility makes it perfect for everything from simple weeknight steaks to elaborate barbecue.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become tough and dry if overcooked, so it requires careful temperature control and resting. Those monitoring saturated fat intake should be mindful of portion size, and it's best paired with fibrous vegetables to balance the meal and support digestion.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates, suitable for keto and low-carb diets
- Rich in iron, zinc, and B-vitamins like B12
- Provides high-quality protein with minimal fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'shoulder clod' is a large muscle group that includes several distinct muscles, which is why butchering it into 'top and center steaks' requires skill to separate the tender portions from the tougher ones.
Full nutrition (USDA data · scales with serving)
| Water | 64.7 g |
| Energy | 176 kcal |
| Energy | 738 kj |
| Protein | 26.7 g |
| Total lipid (fat) | 6.9 g |
| Ash | 1.1 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 | 3.2 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 249 mg |
| Potassium, K | 401 mg |
| Sodium, Na | 62.0 mg |
| Zinc, Zn | 7.6 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 44.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.34 mg |
| Niacin | 5.5 mg |
| Pantothenic acid | 0.95 mg |
| Vitamin B-6 | 0.59 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 104 mg |
| Betaine | 13.0 mg |
| Vitamin B-12 | 5.7 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) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.02 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.40 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 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 | 0.16 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 0.73 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 14:1 | 0.04 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.16 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.2 g |
| MUFA 18:1 c | 2.0 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:2 n-6 c,c | 0.26 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 | 0.05 g |
| Fatty acids, total trans | 0.24 g |
| Fatty acids, total trans-monoenoic | 0.19 g |
| TFA 18:1 t | 0.19 g |
| TFA 18:2 t,t | 0.05 g |
| Fatty acids, total trans-polyenoic | 0.05 g |
| Cholesterol | 77.0 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 | 0.83 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.6 g |
| Proline | 1.2 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.28 g |
FAQ
How do I prevent it from getting tough?
Use a meat thermometer to pull it off the grill at 130-135°F (54-57°C) for medium-rare, and let it rest for 5-10 minutes before slicing against the grain.
Is it good for meal prep?
Yes, it's excellent. Slice it thin after cooking and store it for quick additions to salads, wraps, or grain bowls throughout the week.
What's the best way to add flavor?
Marinating for 2-6 hours in an acidic mixture (like citrus juice or vinegar) with herbs and spices helps tenderize the meat and infuse it with flavor before grilling.
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 1.76 kcal/g · 61% 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: 0.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.