Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef shoulder, specifically the top blade muscle, prized for its fine grain and robust beefy flavor. When trimmed of fat and cooked properly, it offers a tender, satisfying chew with a deep, savory taste. It's a protein powerhouse, delivering nearly 19 grams of high-quality protein per 100 grams with minimal carbohydrates.
Calorie split: 42% protein · 0% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, classic beef flavor and its versatility—it can be sliced thin for stir-fries, ground for burgers, or slow-cooked until fork-tender. Its consistent texture makes it a reliable choice for both quick-cooking and long-braising methods.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become tough and chewy if overcooked or prepared with high-heat dry methods without proper technique. To counteract this, slice it thinly against the grain for quick cooking, or use moist-heat methods like braising to break down connective tissue. Pairing it with a flavorful sauce or marinade can also enhance juiciness.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Rich in essential minerals like iron and zinc.
- Provides B vitamins, particularly B12, for energy metabolism.
- Low in carbohydrates, fitting well into low-carb dietary patterns.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top blade' is a single muscle within the shoulder clod, and when sliced horizontally, it reveals a line of connective tissue that, when cooked, becomes a desirable gelatinous layer in dishes like the classic 'flat iron' steak.
Full nutrition (USDA data · scales with serving)
| Water | 70.0 g |
| Energy | 182 kcal |
| Energy | 762 kj |
| Protein | 18.8 g |
| Total lipid (fat) | 11.3 g |
| Ash | 0.88 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 | 2.2 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 178 mg |
| Potassium, K | 302 mg |
| Sodium, Na | 74.0 mg |
| Zinc, Zn | 6.6 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 28.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.21 mg |
| Niacin | 3.4 mg |
| Pantothenic acid | 0.93 mg |
| Vitamin B-6 | 0.38 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 83.2 mg |
| Betaine | 14.7 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 | 4.2 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 | 0.31 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.11 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 14:1 | 0.07 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.30 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.0 g |
| MUFA 18:1 c | 3.7 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.46 g |
| PUFA 18:2 | 0.40 g |
| PUFA 18:2 n-6 c,c | 0.32 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 | 0.39 g |
| Fatty acids, total trans-monoenoic | 0.31 g |
| TFA 18:1 t | 0.31 g |
| TFA 18:2 t,t | 0.08 g |
| Fatty acids, total trans-polyenoic | 0.08 g |
| Cholesterol | 65.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.75 g |
| Isoleucine | 0.85 g |
| Leucine | 1.5 g |
| Lysine | 1.6 g |
| Methionine | 0.49 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.74 g |
| Tyrosine | 0.60 g |
| Valine | 0.93 g |
| Arginine | 1.2 g |
| Histidine | 0.60 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.8 g |
| Glycine | 1.1 g |
| Proline | 0.89 g |
| Serine | 0.74 g |
| Hydroxyproline | 0.14 g |
FAQ
What is the difference between 'top blade' and 'flat iron' steak?
They come from the same muscle. 'Top blade' is the whole muscle, while 'flat iron' is the top blade after the central line of connective tissue has been removed, resulting in a more uniformly tender cut.
Is this a good cut for grilling?
It can be, but it's best marinated and cooked quickly over high heat to medium-rare. Overcooking will make it tough. For foolproof tenderness, consider slicing it thin for fajitas or stir-fries.
Why is it labeled 'choice'?
'Choice' is a USDA beef grade indicating good quality with moderate marbling (fat within the muscle). It's a step below 'Prime' but offers excellent flavor and tenderness for the price.
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 1.82 kcal/g · 41% 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.