Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, rectangular cut from the beef shoulder, prized for its deep, beefy flavor and a texture that becomes tender when sliced against the grain after cooking. With virtually no fat and a robust 18.99g of protein per 100g, it's a powerhouse for muscle maintenance and satiety. Its dense, meaty character makes it ideal for grilling or braising, offering a satisfying chew without excess calories.
Calorie split: 45% protein · 0% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its intense, savory beef flavor that stands up to bold marinades and seasonings. Its versatility shines in everything from quick-seared steaks to slow-cooked stews, making it a staple in hearty, comforting meals.
⚠️ Watch-outs & how to enjoy it better
The lean nature can make it tough if overcooked or sliced incorrectly, which may disappoint those expecting a melt-in-your-mouth texture. To counteract this, always slice against the grain after cooking, and consider marinating or using moist-heat methods like braising to ensure tenderness.
Key benefits
- Excellent source of high-quality protein for muscle repair
- Very low in fat, making it a lean protein choice
- Rich in iron and zinc, essential minerals for energy and immunity
- Zero carbohydrates, suitable for low-carb and ketogenic diets
- Provides B vitamins like B12 and niacin for metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The top blade steak is often called the 'poor man's tenderloin' because, when sliced against the grain, it has a tenderness and flavor that rivals more expensive cuts at a fraction of the cost.
Full nutrition (USDA data · scales with serving)
| Water | 70.5 g |
| Energy | 176 kcal |
| Energy | 736 kj |
| Protein | 19.0 g |
| Total lipid (fat) | 10.5 g |
| Ash | 0.90 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 | 2.4 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 184 mg |
| Potassium, K | 309 mg |
| Sodium, Na | 74.0 mg |
| Zinc, Zn | 6.9 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 29.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.23 mg |
| Niacin | 3.4 mg |
| Pantothenic acid | 0.95 mg |
| Vitamin B-6 | 0.37 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 92.9 mg |
| Betaine | 13.5 mg |
| Vitamin B-12 | 5.0 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 | 0.01 mg |
| Tocopherol, gamma | 0.03 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) | 0.60 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 3.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.9 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 | 0.29 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 2.3 g |
| SFA 17:0 | 0.11 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.1 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.28 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.8 g |
| MUFA 18:1 c | 3.5 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.40 g |
| PUFA 18:2 n-6 c,c | 0.33 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 | 0.06 g |
| Fatty acids, total trans | 0.37 g |
| Fatty acids, total trans-monoenoic | 0.29 g |
| TFA 18:1 t | 0.29 g |
| TFA 18:2 t,t | 0.08 g |
| Fatty acids, total trans-polyenoic | 0.08 g |
| Cholesterol | 66.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.76 g |
| Isoleucine | 0.86 g |
| Leucine | 1.5 g |
| Lysine | 1.6 g |
| Methionine | 0.49 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.75 g |
| Tyrosine | 0.60 g |
| Valine | 0.94 g |
| Arginine | 1.2 g |
| Histidine | 0.61 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.9 g |
| Glycine | 1.2 g |
| Proline | 0.91 g |
| Serine | 0.75 g |
| Hydroxyproline | 0.12 g |
FAQ
How should I cook this cut to avoid toughness?
Slice against the grain after cooking, and use methods like grilling, broiling, or braising. Marinating can also help tenderize the meat.
Is this a good cut for weight loss?
Yes, it's very lean with high protein and low fat, making it filling and low in calories, which supports weight management.
What's the difference between top blade and flat iron steak?
Top blade is the whole muscle, while flat iron is the top blade with the tough center connective tissue removed, resulting in a more tender cut.
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 · 43% 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.