Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a cut from the chuck section of the beef, specifically the under blade, braised to tender perfection. The long, slow cooking breaks down connective tissue, resulting in a rich, beefy flavor and a texture that is succulent and easily pulls apart. Nutritionally, it is a dense source of high-quality protein and provides essential minerals like iron and zinc.
Calorie split: 35% protein · 0% carbs · 65% fat
↓ Full nutrition💚 Why it's loved
People adore this cut for its deep, savory umami flavor and melt-in-your-mouth tenderness when braised properly. It's the ultimate comfort food, forming the hearty base of countless stews and pot roasts across many cultures.
⚠️ Watch-outs & how to enjoy it better
Being a fatty cut, it is high in saturated fat and calories, which may be a concern for those managing heart health or weight. To enjoy it mindfully, practice portion control, skim excess fat from cooking liquids, and pair it with fiber-rich vegetables like carrots, celery, or leafy greens to balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Rich in heme iron, which is highly absorbable and helps prevent iron deficiency.
- Provides zinc, crucial for immune function and wound healing.
- Contains B vitamins like B12 and niacin, essential for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'under blade' in its name refers to its anatomical location, situated beneath the shoulder blade bone (scapula), which contributes to its rich marbling and flavor.
Full nutrition (USDA data · scales with serving)
| Water | 51.9 g |
| Energy | 306 kcal |
| Energy | 1282 kj |
| Protein | 26.4 g |
| Total lipid (fat) | 21.5 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 174 mg |
| Potassium, K | 262 mg |
| Sodium, Na | 61.0 mg |
| Zinc, Zn | 9.1 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.21 mg |
| Niacin | 3.6 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.30 mg |
| Choline, total | 81.1 mg |
| Betaine | 11.4 mg |
| Vitamin B-12 | 3.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 26.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 6.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.58 g |
| SFA 16:0 | 4.7 g |
| SFA 17:0 | 0.25 g |
| SFA 18:0 | 3.0 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 10.0 g |
| MUFA 14:1 | 0.13 g |
| MUFA 16:1 | 0.63 g |
| MUFA 16:1 c | 0.63 g |
| MUFA 17:1 | 0.17 g |
| MUFA 18:1 | 9.0 g |
| MUFA 18:1 c | 7.8 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.40 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.86 g |
| PUFA 18:2 | 0.74 g |
| PUFA 18:2 n-6 c,c | 0.64 g |
| PUFA 18:2 CLAs | 0.10 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 1.2 g |
| Fatty acids, total trans-monoenoic | 1.2 g |
| TFA 18:1 t | 1.2 g |
| Cholesterol | 100 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.2 g |
| Methionine | 0.69 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.91 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 0.92 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.18 g |
FAQ
What's the best way to cook this cut?
Braising is ideal. Sear the meat, then simmer it slowly in liquid (like broth, wine, or tomatoes) at a low temperature for 2-3 hours until fork-tender.
Is this the same as a chuck roast?
It's a specific part of the chuck. 'Chuck' is the broader shoulder section, while 'under blade' is a particular muscle group within it, known for good marbling.
How can I make it leaner?
After cooking, chill the liquid and remove the solidified fat cap. Choose pieces trimmed closer to the '0' fat specification if available, and load your plate with non-starchy vegetables.
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 3.06 kcal/g · 34% 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.