Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the chuck shoulder, slow-braised until fork-tender with a deep, beefy flavor and a smooth, almost silky texture. It's a protein powerhouse with virtually no carbohydrates or sugar, making it a staple for high-protein, low-carb diets. The braising process breaks down its connective tissue into rich gelatin, giving the meat a luxurious mouthfeel.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People adore it for its profound beefy flavor that deepens with slow cooking and its incredibly tender, melt-in-your-mouth texture when braised properly. It's a versatile canvas that absorbs sauces and seasonings beautifully, making it a comforting, hearty centerpiece for countless home-cooked meals.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become tough and chewy if cooked quickly with dry heat methods like grilling. It's also relatively high in cholesterol, so those monitoring their intake should practice portion control. To counteract dryness, always use moist-heat methods like braising or stewing, and consider pairing it with a fiber-rich vegetable side to create a more balanced meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Virtually zero carbohydrates, suitable for ketogenic and low-carb diets.
- Rich in iron and zinc, essential minerals for energy and immune function.
- Contains B vitamins, particularly B12, crucial for nerve function.
- Braising converts collagen to gelatin, which can support gut health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'under blade' refers to its location beneath the scapula (shoulder blade); this specific muscle, the infraspinatus, is used less for locomotion, which is why it can be surprisingly tender when cooked properly despite coming from a hard-working shoulder.
Full nutrition (USDA data · scales with serving)
| Water | 58.1 g |
| Energy | 219 kcal |
| Energy | 917 kj |
| Protein | 31.4 g |
| Total lipid (fat) | 10.4 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 | 3.2 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 207 mg |
| Potassium, K | 308 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 11.4 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 35.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.25 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 0.78 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 99.5 mg |
| Betaine | 11.7 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 | 6.0 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 | 5.0 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 | 4.0 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 | 0.24 g |
| SFA 16:0 | 2.3 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 14:1 | 0.06 g |
| MUFA 16:1 | 0.34 g |
| MUFA 17:1 | 0.09 g |
| MUFA 18:1 | 4.5 g |
| MUFA 18:1 c | 4.1 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.30 g |
| MUFA 20:1 | 0.02 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 | 0.03 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 | 0.43 g |
| Fatty acids, total trans-monoenoic | 0.43 g |
| TFA 18:1 t | 0.43 g |
| Cholesterol | 107 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.4 g |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.8 g |
| Methionine | 0.91 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 2.1 g |
| Histidine | 1.0 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 5.1 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.16 g |
FAQ
What's the best way to cook this cut to avoid toughness?
Use low-and-slow moist-heat methods like braising, stewing, or pot roasting. These techniques break down the connective tissue into gelatin, resulting in fork-tender meat.
Is this a good cut for grilling or stir-frying?
Generally, no. Its lean nature and connective tissue make it prone to drying out with high, fast heat. For those methods, a more marbled cut like ribeye or sirloin is better.
How does the nutrition compare to other beef cuts?
It's one of the leaner beef options, with less fat and fewer calories per gram than cuts like ribeye or short ribs, while still providing a comparable amount of protein.
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 2.19 kcal/g · 57% 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.