Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the chuck shoulder, transformed by braising into tender, deeply savory beef with a rich, beefy flavor and a melt-in-your-mouth texture. With a robust 30.45g of protein per 100g and virtually zero fat, it's a powerhouse for muscle maintenance and satiety. The slow-cooking process breaks down connective tissue, creating a succulent, fork-tender result perfect for hearty meals.
Calorie split: 55% protein · 0% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, umami-rich flavor and the way it becomes incredibly tender when slow-cooked, making it the ultimate comfort food. Its versatility allows it to be the star of stews, sandwiches, or served simply with vegetables, embodying a satisfying, home-cooked meal tradition.
⚠️ Watch-outs & how to enjoy it better
While lean, the braising process can add sodium if using pre-made broths or seasonings, which may concern those monitoring salt intake. To counteract this, use low-sodium broth, rinse canned ingredients, and flavor with herbs, garlic, and citrus instead. The cut can be tough if not cooked long enough; ensure it's braised until fork-tender to avoid a chewy texture.
Key benefits
- Excellent source of complete, high-quality protein for muscle repair and satiety.
- Very low in carbohydrates and sugars, making it suitable for low-carb and ketogenic diets.
- Provides essential minerals like iron and zinc, crucial for immune function and energy.
- The braising method tenderizes tough connective tissue, making it easier to digest.
- Naturally gluten-free and free from common allergens like dairy or nuts.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'under blade' in its name refers to its location beneath the scapula (shoulder blade), a muscle that works hard, which is why it requires slow, moist heat to become tender.
Full nutrition (USDA data · scales with serving)
| Water | 57.9 g |
| Energy | 231 kcal |
| Energy | 965 kj |
| Protein | 30.4 g |
| Total lipid (fat) | 11.1 g |
| Ash | 1.3 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 | 207 mg |
| Potassium, K | 307 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 11.2 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 34.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.25 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 0.77 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 94.2 mg |
| Betaine | 12.3 mg |
| Vitamin B-12 | 3.5 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 | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 6.0 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 | 4.3 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 | 0.26 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.13 g |
| SFA 18:0 | 1.5 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 14:1 | 0.07 g |
| MUFA 16:1 | 0.38 g |
| MUFA 17:1 | 0.10 g |
| MUFA 18:1 | 5.1 g |
| MUFA 18:1 c | 4.7 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.30 g |
| MUFA 20:1 | 0.03 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 | 0.04 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 | 0.44 g |
| Fatty acids, total trans-monoenoic | 0.44 g |
| TFA 18:1 t | 0.44 g |
| Cholesterol | 105 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 | 0.32 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 2.0 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
Is this cut the same as brisket?
No, brisket comes from the breast or lower chest, while chuck under blade is from the shoulder. Both are tough cuts that benefit from braising, but they have different fat marbling and texture profiles.
Can I cook this in a slow cooker or Instant Pot?
Yes, both are excellent methods. A slow cooker on low for 6-8 hours or an Instant Pot on high pressure for 45-60 minutes will yield tender, pull-apart results.
Why is my braised beef tough?
It likely wasn't cooked long enough. Braising requires time for collagen to break down into gelatin. Ensure the liquid is simmering, not boiling, and cook until the meat is easily pierced with a fork.
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 2.31 kcal/g · 53% 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.