Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, raw
Whole food · Beef Products
Photo: Wikipedia
The Denver cut is a boneless steak from the chuck underblade, prized for its rich, beefy flavor and surprisingly tender texture when cooked properly. With 19.23g of protein and 10.96g of fat per 100g, it's a leaner, flavorful alternative to more expensive cuts. Its marbling and deep taste make it a standout for grilling or pan-searing.
Calorie split: 43% protein · 2% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love the Denver cut for its bold, beefy flavor that rivals pricier steaks, and its versatility—it shines grilled, pan-seared, or braised. It's a favorite among home cooks and chefs for delivering restaurant-quality taste without the premium price tag.
⚠️ Watch-outs & how to enjoy it better
While lean, its fat content (10.96g per 100g) can be a concern for those monitoring saturated fat intake; pair it with fiber-rich vegetables like broccoli or spinach to balance the meal. For those watching cholesterol, portion control (e.g., 118g serving) and choosing lean trimming (0
Key benefits
- High-quality protein source for muscle maintenance
- Rich in iron and zinc for immune and metabolic health
- Lower fat than many chuck cuts when trimmed lean
- Versatile for both quick-cooking and slow-cooking methods
- Provides B vitamins, especially B12, for energy
Full nutrition (USDA data · scales with serving)
| Water | 68.2 g |
| Energy | 178 kcal |
| Energy | 746 kj |
| Protein | 19.2 g |
| Total lipid (fat) | 11.0 g |
| Ash | 0.91 g |
| Carbohydrate, by difference | 0.67 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 180 mg |
| Potassium, K | 317 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 7.5 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 22.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.20 mg |
| Niacin | 3.3 mg |
| Pantothenic acid | 0.87 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 70.7 mg |
| Betaine | 18.9 mg |
| Vitamin B-12 | 3.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 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 16:0 | 2.5 g |
| SFA 17:0 | 0.15 g |
| SFA 18:0 | 1.7 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.5 g |
| MUFA 14:1 | 0.06 g |
| MUFA 16:1 | 0.35 g |
| MUFA 17:1 | 0.11 g |
| MUFA 18:1 | 4.9 g |
| MUFA 18:1 c | 4.2 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.47 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.58 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:2 n-6 c,c | 0.46 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.68 g |
| Fatty acids, total trans-monoenoic | 0.68 g |
| TFA 18:1 t | 0.68 g |
| Cholesterol | 70.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.87 g |
| Isoleucine | 0.84 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Methionine | 0.56 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.75 g |
| Tyrosine | 0.68 g |
| Valine | 0.89 g |
| Arginine | 1.3 g |
| Histidine | 0.63 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.86 g |
| Proline | 0.79 g |
| Serine | 0.76 g |
| Hydroxyproline | 0.10 g |
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 1.78 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.