Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the chuck primal, known for its deep beefy flavor and tender, melt-in-your-mouth texture when properly braised. With nearly 28 grams of protein per 100 grams and zero carbs, it's a powerhouse for muscle maintenance and a staple in hearty, slow-cooked meals. The braising process breaks down its connective tissue, transforming a tougher cut into succulent, fork-tender perfection.
Calorie split: 39% protein · 0% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People adore it for its rich, beefy taste and the comforting, tender texture achieved through slow cooking, making it the star of soul-warming dishes. Its versatility shines in everything from classic pot roasts to global stews, embodying a sense of home cooking and culinary tradition.
⚠️ Watch-outs & how to enjoy it better
While lean, the total fat content (19.3g per 100g) is notable, which may concern those monitoring saturated fat intake. To balance this, pair it with fiber-rich, non-starchy vegetables like roasted broccoli or a leafy green salad to add volume and nutrients without extra carbs. Braising in broth instead of heavy cream can also lighten the overall dish.
Key benefits
- Excellent source of complete protein for muscle repair and satiety.
- Rich in iron and zinc, essential minerals for immune function and energy.
- Zero carbohydrates, making it ideal for low-carb or ketogenic diets.
- Provides B vitamins like B12 and niacin, crucial for nerve function and metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'under blade' part of the chuck comes from the area near the shoulder blade, and its generous marbling and connective tissue make it one of the best-value cuts for achieving restaurant-quality tenderness at home through low-and-slow cooking.
Full nutrition (USDA data · scales with serving)
| Water | 52.7 g |
| Energy | 284 kcal |
| Energy | 1189 kj |
| Protein | 27.6 g |
| Total lipid (fat) | 19.3 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 | 2.8 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 183 mg |
| Potassium, K | 275 mg |
| Sodium, Na | 64.0 mg |
| Zinc, Zn | 9.5 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 31.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.22 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 | 84.8 mg |
| Betaine | 11.9 mg |
| Vitamin B-12 | 3.3 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 | 25.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 6.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 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 | 7.7 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 | 0.52 g |
| SFA 16:0 | 4.2 g |
| SFA 17:0 | 0.22 g |
| SFA 18:0 | 2.7 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 8.9 g |
| MUFA 14:1 | 0.11 g |
| MUFA 16:1 | 0.56 g |
| MUFA 17:1 | 0.15 g |
| MUFA 18:1 | 8.1 g |
| MUFA 18:1 c | 7.0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.36 g |
| MUFA 20:1 | 0.05 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 | 0.58 g |
| PUFA 18:2 CLAs | 0.67 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 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 | 1.1 g |
| Fatty acids, total trans-monoenoic | 1.1 g |
| TFA 18:1 t | 1.1 g |
| Cholesterol | 98.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.78 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.95 g |
| Valine | 1.2 g |
| Arginine | 1.8 g |
| Histidine | 0.89 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.19 g |
FAQ
How do I prevent braised chuck steak from becoming tough?
The key is low, slow, and moist heat. Cook it at a gentle simmer (around 300°F/150°C) in a covered pot with liquid (broth, wine, or tomatoes) for 2-3 hours, or until a fork slides in easily. Rushing the process with high heat will seize the muscle fibers.
Is this cut suitable for grilling?
Generally, no. Its connective tissue requires moist heat to break down. Grilling would likely result in a chewy, tough steak. It's best reserved for braising, stewing, or slow-roasting methods.
How does 'choice' grade affect quality?
The 'choice' grade (from the USDA system) indicates good marbling, which contributes to flavor and juiciness during the long cooking process. It's a step above 'select' and offers reliable results for braising without the premium cost of 'prime'.
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 2.84 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.