Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef chuck shoulder, specifically the under blade section. When braised low and slow, it transforms into tender, deeply savory shreds with a rich, beefy flavor and a melt-in-your-mouth texture. It's a protein powerhouse, delivering over 30 grams of high-quality protein per 100 grams with minimal fat.
Calorie split: 56% protein · 0% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People adore it for its incredible tenderness and deep, concentrated beef flavor that develops through braising, making it the ultimate comfort food. Its versatility allows it to be the star of everything from classic pot roasts to tacos and sandwiches.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it should be consumed in moderation, especially by those managing heart health or cholesterol. To counteract this, pair it with fiber-rich vegetables like carrots or leafy greens, and consider using the braising liquid to make a sauce rather than consuming all the rendered fat. Individuals on low-sodium diets should be mindful of added salt in braising liquids and seasonings.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Rich in essential minerals like iron and zinc.
- Naturally very low in carbohydrates and sugar.
- Provides B vitamins, particularly B12, crucial for nerve function.
- A versatile base for hearty, nutrient-dense meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'under blade' refers to its location beneath the scapula bone; this specific muscle gets a good amount of exercise, which gives it robust flavor but also connective tissue that perfectly breaks down during braising.
Full nutrition (USDA data · scales with serving)
| Water | 58.2 g |
| Energy | 216 kcal |
| Energy | 905 kj |
| Protein | 30.5 g |
| Total lipid (fat) | 10.5 g |
| Ash | 1.4 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 | 3.2 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 206 mg |
| Potassium, K | 306 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 11.3 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 35.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.25 mg |
| Niacin | 3.9 mg |
| Pantothenic acid | 0.76 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 97.0 mg |
| Betaine | 11.4 mg |
| Vitamin B-12 | 3.4 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 | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.08 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) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 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 | 0.25 g |
| SFA 16:0 | 2.3 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 14:1 | 0.06 g |
| MUFA 16:1 | 0.34 g |
| MUFA 17:1 | 0.09 g |
| MUFA 18:1 | 4.6 g |
| MUFA 18:1 c | 4.1 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.30 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.43 g |
| PUFA 18:2 n-6 c,c | 0.40 g |
| PUFA 18:2 CLAs | 0.03 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 | 0.43 g |
| Fatty acids, total trans-monoenoic | 0.43 g |
| TFA 18:1 t | 0.43 g |
| Cholesterol | 104 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.4 g |
| Isoleucine | 1.3 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Methionine | 0.89 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 2.1 g |
| Histidine | 1.0 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.15 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 low heat for 2-3 hours until fork-tender. This method breaks down the collagen into gelatin, creating a succulent texture.
Is this the same as a chuck roast?
It's a specific part of the chuck roast. The 'under blade pot roast' is a leaner, boneless portion from within the larger chuck primal cut, known for its even texture when braised.
How can I tell when it's done?
It's ready when the meat is easily pierced with a fork and shreds apart with minimal resistance. The internal temperature should be well above 200°F (93°C) for the collagen to fully melt.
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 2.16 kcal/g · 57% 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.