Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef chuck, prized for its rich, beefy flavor that deepens with slow cooking. When raw, it presents a deep red color with fine marbling, promising a tender, succulent result when prepared correctly. Nutritionally, it's a powerhouse of high-quality protein with a moderate fat content that contributes to its satisfying mouthfeel.
Calorie split: 39% protein · 0% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
Home cooks and chefs adore it for its robust, beefy flavor that stands up to hearty seasonings and slow-cooking methods, resulting in fork-tender perfection. Its balance of lean meat and fat makes it a reliable choice for everything from weeknight pot roasts to comforting stews.
⚠️ Watch-outs & how to enjoy it better
As a chuck cut, it can be tough if cooked quickly with high heat, leading to a chewy result. To counteract this, always use moist-heat methods like braising, stewing, or slow-roasting, which break down connective tissue into gelatin. The fat content, while flavorful, means those monitoring saturated fat intake should practice portion control and pair it with fiber-rich vegetables.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Rich in essential minerals like iron, zinc, and selenium.
- Provides B vitamins, particularly B12, crucial for nerve function.
- Contains conjugated linoleic acid (CLA), a naturally occurring fatty acid.
- A versatile cut that can be transformed by various cooking methods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'under blade' in its name refers to its location beneath the shoulder blade bone, a hardworking muscle that develops deep flavor but requires slow cooking to become tender.
Full nutrition (USDA data · scales with serving)
| Water | 66.7 g |
| Energy | 196 kcal |
| Energy | 820 kj |
| Protein | 19.2 g |
| Total lipid (fat) | 13.3 g |
| Ash | 0.98 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 184 mg |
| Potassium, K | 336 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 7.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 22.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.17 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 63.9 mg |
| Betaine | 16.1 mg |
| Vitamin B-12 | 2.8 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 13.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 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 | 5.7 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 | 0.41 g |
| SFA 16:0 | 3.1 g |
| SFA 17:0 | 0.17 g |
| SFA 18:0 | 2.0 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 6.6 g |
| MUFA 14:1 | 0.08 g |
| MUFA 16:1 | 0.43 g |
| MUFA 16:1 c | 0.43 g |
| MUFA 17:1 | 0.11 g |
| MUFA 18:1 | 5.9 g |
| MUFA 18:1 c | 5.1 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.28 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.58 g |
| PUFA 18:2 | 0.51 g |
| PUFA 18:2 n-6 c,c | 0.44 g |
| PUFA 18:2 CLAs | 0.06 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 | 0.04 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 | 0.83 g |
| Fatty acids, total trans-monoenoic | 0.83 g |
| TFA 18:1 t | 0.83 g |
| Cholesterol | 66.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.84 g |
| Isoleucine | 0.81 g |
| Leucine | 1.5 g |
| Lysine | 1.7 g |
| Methionine | 0.55 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.73 g |
| Tyrosine | 0.66 g |
| Valine | 0.87 g |
| Arginine | 1.3 g |
| Histidine | 0.62 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.88 g |
| Proline | 0.79 g |
| Serine | 0.74 g |
| Hydroxyproline | 0.13 g |
FAQ
What's the difference between chuck roast and chuck steak from this area?
They come from the same shoulder region. A 'roast' is typically a larger, thicker piece meant for slow cooking whole. A 'steak' is a thinner slice from that roast, which can be braised or sometimes grilled if cut from the more tender under blade portion and cooked properly.
How do I prevent it from being tough?
The key is low-and-slow moist heat. Braise it in liquid (like broth, wine, or tomatoes) at a low temperature (around 300-325°F / 150-160°C) for several hours. This converts the tough collagen into silky gelatin, making the meat fork-tender.
Is this a good cut for grilling?
Generally, no. As a chuck cut, it's best suited for braising. For grilling, you'd want a more tender cut like ribeye or sirloin. However, if you slice it very thin against the grain and marinate it, you could use it for quick-cooking applications like stir-fry.
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 1.96 kcal/g · 39% 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.