Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the chuck shoulder, cooked low and slow until tender. Its braised texture is succulent and yielding, with a deep, beefy flavor. It's a high-protein, zero-carb powerhouse, delivering over 28 grams of protein per 100-gram serving.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People adore it for its rich, savory flavor that develops beautifully through braising, and its versatility in hearty, comforting dishes. It's a staple in home cooking for its ability to become incredibly tender with slow cooking.
⚠️ Watch-outs & how to enjoy it better
As a cooked beef cut, it can be high in sodium depending on preparation, and the saturated fat content may be a concern for some. To manage sodium, use low-sodium broths and season with herbs and spices instead of salt. For a leaner option, trim any visible fat before cooking.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Naturally zero in carbohydrates and sugars.
- Rich in heme iron, which is highly absorbable.
- Provides B vitamins like B12 and niacin for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'under blade' refers to its location beneath the shoulder blade bone, a well-worked muscle that benefits immensely from slow, moist-heat cooking methods like braising to break down its connective tissue.
Full nutrition (USDA data · scales with serving)
| Water | 53.8 g |
| Energy | 275 kcal |
| Energy | 1150 kj |
| Protein | 28.2 g |
| Total lipid (fat) | 18.0 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 | 2.8 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 181 mg |
| Potassium, K | 273 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 9.6 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 32.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.23 mg |
| Niacin | 3.8 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 88.0 mg |
| Betaine | 11.4 mg |
| Vitamin B-12 | 3.2 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) | 0.08 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 | 7.3 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 | 0.50 g |
| SFA 16:0 | 4.0 g |
| SFA 17:0 | 0.21 g |
| SFA 18:0 | 2.6 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 8.3 g |
| MUFA 14:1 | 0.10 g |
| MUFA 16:1 | 0.53 g |
| MUFA 17:1 | 0.14 g |
| MUFA 18:1 | 7.5 g |
| MUFA 18:1 c | 6.5 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.35 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:2 n-6 c,c | 0.57 g |
| PUFA 18:2 CLAs | 0.65 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:4 | 0.05 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 | 1.0 g |
| Fatty acids, total trans-monoenoic | 1.0 g |
| TFA 18:1 t | 1.0 g |
| Cholesterol | 96.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.80 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.97 g |
| Valine | 1.3 g |
| Arginine | 1.9 g |
| Histidine | 0.92 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.19 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 until fork-tender.
Is this a lean cut of beef?
Yes, it's considered a lean cut, especially when trimmed to '0' fat. It provides high-quality protein with relatively low total fat per serving.
How does it differ from a chuck roast?
This is a specific, boneless steak cut from the chuck roast section. A chuck roast is typically a larger, thicker piece often sold with bone-in, used for pot roasts.
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 2.75 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.