Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is the lean, top blade cut from the beef chuck shoulder, grilled to a deep, savory crust. It offers a robust, beefy flavor with a firm, slightly chewy texture that becomes tender when sliced against the grain. With nearly 25g of protein and zero carbs per 100g, it's a powerhouse for high-protein, low-carb diets.
Calorie split: 46% protein · 0% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People cherish it for its intense, uncomplicated beef flavor that shines with simple seasoning. Its firm texture holds up beautifully to high-heat grilling, making it a staple for classic steaks and hearty sandwiches.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become tough if overcooked or sliced incorrectly. To counteract this, always let it rest after grilling and slice thinly against the grain. It's also a red meat, so those monitoring saturated fat intake should practice portion control and pair it with fiber-rich vegetables.
Key benefits
- Excellent source of complete protein for muscle repair.
- Naturally zero carbohydrates, ideal for keto or diabetic-friendly meals.
- Rich in iron and zinc, supporting immune function and energy.
- Provides B vitamins, especially B12, crucial for nerve health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top blade' is actually a single muscle that runs through the chuck roll, and when left whole and grilled, it often features a distinctive line of connective tissue down the center that melts into a rich, gelatinous strip.
Full nutrition (USDA data · scales with serving)
| Water | 62.0 g |
| Energy | 222 kcal |
| Energy | 928 kj |
| Protein | 24.9 g |
| Total lipid (fat) | 12.8 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 203 mg |
| Potassium, K | 322 mg |
| Sodium, Na | 77.0 mg |
| Zinc, Zn | 9.1 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 37.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.29 mg |
| Niacin | 3.8 mg |
| Pantothenic acid | 0.94 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 107 mg |
| Betaine | 14.5 mg |
| Vitamin B-12 | 5.9 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) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.02 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.90 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 3.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.1 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 | 0.01 g |
| SFA 14:0 | 0.38 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.9 g |
| SFA 17:0 | 0.14 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 14:1 | 0.09 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.36 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.9 g |
| MUFA 18:1 c | 4.5 g |
| MUFA 20:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.49 g |
| PUFA 18:2 n-6 c,c | 0.39 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 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 | 0.51 g |
| Fatty acids, total trans-monoenoic | 0.41 g |
| TFA 18:1 t | 0.41 g |
| TFA 18:2 t,t | 0.10 g |
| Fatty acids, total trans-polyenoic | 0.10 g |
| Cholesterol | 83.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.2 g |
| Methionine | 0.69 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.84 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 'chuck eye steak'?
No, they are different muscles. The top blade (or 'flat iron') is a more uniform, rectangular cut from higher in the shoulder, while the chuck eye comes from closer to the rib.
Why is it sometimes called 'flat iron steak'?
The name comes from its rectangular shape and uniform thickness, which resembles an old-fashioned flat iron for pressing clothes.
What's the best way to ensure it's tender?
Grill or pan-sear it quickly over high heat to medium-rare, then let it rest for 5-10 minutes before slicing. Always cut perpendicular to the direction of the muscle fibers.
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 2.22 kcal/g · 45% 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.