Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, tender cut from the beef shoulder, specifically the top blade, which is often flattened and sold as a flat iron steak. When grilled, it develops a rich, beefy flavor with a fine-grained, juicy texture that's surprisingly tender for a shoulder cut. Nutritionally, it's a powerhouse of high-quality protein with minimal fat, making it a lean yet satisfying choice.
Calorie split: 45% protein · 0% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love it for its exceptional tenderness and deep, savory flavor that rivals more expensive cuts, especially when grilled to a perfect medium-rare. Its uniform shape and fine marbling make it incredibly versatile for quick, high-heat cooking.
⚠️ Watch-outs & how to enjoy it better
While lean, it still contains a notable amount of saturated fat, which some individuals may need to monitor. To enjoy it healthily, pair it with fiber-rich vegetables or legumes to balance the meal, and practice portion control by sticking to a standard 4-6 ounce serving.
Key benefits
- Excellent source of complete protein (24.7g per 100g)
- Very low in carbohydrates (0g)
- Provides essential minerals like zinc and iron
- Lean cut with moderate fat content (13.59g per 100g)
- No added sugars or fiber
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The top blade was once considered a tougher, underutilized cut until butchers discovered that removing the tough connective tissue running through its center created the supremely tender flat iron steak.
Full nutrition (USDA data · scales with serving)
| Water | 61.9 g |
| Energy | 228 kcal |
| Energy | 954 kj |
| Protein | 24.7 g |
| Total lipid (fat) | 13.6 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 | 2.8 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 199 mg |
| Potassium, K | 317 mg |
| Sodium, Na | 78.0 mg |
| Zinc, Zn | 8.8 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 37.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.25 mg |
| Niacin | 3.7 mg |
| Pantothenic acid | 0.88 mg |
| Vitamin B-6 | 0.38 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 102 mg |
| Betaine | 16.6 mg |
| Vitamin B-12 | 5.8 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 | 5.4 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 | 0.40 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 3.2 g |
| SFA 17:0 | 0.14 g |
| SFA 18:0 | 1.7 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 14:1 | 0.09 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.39 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 5.2 g |
| MUFA 18:1 c | 4.8 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 | 0.52 g |
| Fatty acids, total trans-monoenoic | 0.42 g |
| TFA 18:1 t | 0.42 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 | 0.16 g |
| Threonine | 0.99 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.64 g |
| Cystine | 0.32 g |
| Phenylalanine | 0.97 g |
| Tyrosine | 0.79 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.79 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.7 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Serine | 0.97 g |
| Hydroxyproline | 0.26 g |
FAQ
What is the difference between a top blade steak and a flat iron steak?
A flat iron steak is made by taking a top blade steak and removing the thick band of connective tissue (the 'blade line') that runs through its center, resulting in two smaller, more uniformly tender pieces.
What's the best way to cook this cut?
High-heat methods like grilling, broiling, or pan-searing are ideal. Cook it quickly to medium-rare or medium to preserve its tenderness and juiciness.
Is this a good cut for a low-carb or keto diet?
Yes, it's an excellent choice. It's high in protein and contains zero carbohydrates, fitting perfectly into low-carb and ketogenic dietary plans.
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 2.28 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: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.