Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the chuck shoulder, prized for its rich beefy flavor and fine marbling that melts into tenderness during slow cooking. With a robust, meaty taste and a texture that becomes fork-tender when braised, it's a nutritionally dense protein source, delivering over 19 grams of protein per 100 grams with zero carbohydrates.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People adore it for its deep, satisfying beef flavor that forms the hearty base of countless comfort foods. Its ability to transform from a tough cut into a melt-in-your-mouth delicacy through slow cooking makes it a versatile and rewarding choice for home cooks.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it is high in saturated fat and cholesterol, which should be consumed in moderation by those monitoring heart health. To balance this, pair it with fiber-rich vegetables like roasted Brussels sprouts or a leafy green salad, and practice portion control by using it as a flavorful component in a stew rather than the sole main dish.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in iron and zinc, essential minerals for energy and immune function.
- Contains B vitamins, particularly B12, crucial for nerve function.
- Low in carbohydrates, suitable for low-carb and ketogenic diets.
- Provides conjugated linoleic acid (CLA), a naturally occurring fatty acid.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'under blade' in its name refers to its specific location beneath the shoulder blade bone, a spot that gets a good workout, which is why this cut benefits immensely from low-and-slow cooking methods to break down its connective tissue.
Full nutrition (USDA data · scales with serving)
| Water | 67.8 g |
| Energy | 187 kcal |
| Energy | 783 kj |
| Protein | 19.2 g |
| Total lipid (fat) | 12.3 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 | 2.3 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 188 mg |
| Potassium, K | 347 mg |
| Sodium, Na | 77.0 mg |
| Zinc, Zn | 7.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 24.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.17 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.73 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 63.2 mg |
| Betaine | 15.0 mg |
| Vitamin B-12 | 2.6 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 | 14.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.17 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 | 5.5 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 | 0.39 g |
| SFA 16:0 | 3.0 g |
| SFA 17:0 | 0.16 g |
| SFA 18:0 | 1.9 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 6.2 g |
| MUFA 14:1 | 0.07 g |
| MUFA 16:1 | 0.41 g |
| MUFA 16:1 c | 0.41 g |
| MUFA 17:1 | 0.11 g |
| MUFA 18:1 | 5.6 g |
| MUFA 18:1 c | 4.8 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.28 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.49 g |
| PUFA 18:2 n-6 c,c | 0.43 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 | 0.81 g |
| Fatty acids, total trans-monoenoic | 0.81 g |
| TFA 18:1 t | 0.81 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.84 g |
| Isoleucine | 0.82 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 best way to cook this tough cut?
Slow, moist heat is key. Braise it in liquid (like broth, wine, or tomatoes) in a covered pot at a low temperature (300-325°F / 150-160°C) for several hours until it's fork-tender. This breaks down the collagen into gelatin, creating a succulent texture.
How is this different from a chuck roast?
This is a specific, trimmed, boneless sub-primal cut from the chuck. A 'chuck roast' is a broader term that can include various cuts from the shoulder, often with more fat and connective tissue left on.
Can I grill this cut like a steak?
It's not ideal for quick, high-heat grilling as it can be chewy. For a grilled preparation, it's best used for kabobs after marinating, or sliced very thin against the grain for a quick sear, but it truly shines with slow cooking.
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 1.87 kcal/g · 41% 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: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.