Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the chuck shoulder, cooked low-and-slow until it's fork-tender and deeply savory. With virtually no fat, its texture is meaty and robust, absorbing braising liquids beautifully. It's a protein powerhouse, delivering over 30 grams per 100-gram serving with minimal fat.
Calorie split: 56% protein · 0% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for its rich, beefy flavor that becomes incredibly tender and succulent after braising, making it the ultimate comfort food. Its ability to soak up sauces and seasonings makes it a versatile centerpiece for hearty, satisfying meals.
⚠️ Watch-outs & how to enjoy it better
If not cooked properly, this lean cut can become tough and chewy. To counteract this, it requires slow, moist cooking methods like braising or stewing to break down connective tissue. Those monitoring sodium intake should be mindful of added salt in braising liquids or sauces.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates and sugars.
- Provides essential minerals like zinc and iron.
- Lean cut suitable for calorie-conscious high-protein diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'under blade' refers to its location beneath the scapula (shoulder blade), a hardworking muscle that develops deep flavor but requires slow cooking to become tender.
Full nutrition (USDA data · scales with serving)
| Water | 57.6 g |
| Energy | 222 kcal |
| Energy | 928 kj |
| Protein | 30.9 g |
| Total lipid (fat) | 10.9 g |
| Ash | 1.6 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 | 3.3 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 210 mg |
| Potassium, K | 312 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 11.4 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 35.3 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 | 95.6 mg |
| Betaine | 12.4 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 | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.10 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 | 4.3 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 | 0.26 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 1.5 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 14:1 | 0.06 g |
| MUFA 16:1 | 0.37 g |
| MUFA 17:1 | 0.10 g |
| MUFA 18:1 | 5.0 g |
| MUFA 18:1 c | 4.6 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.29 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:2 n-6 c,c | 0.39 g |
| PUFA 18:2 CLAs | 0.04 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 | 106 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.4 g |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.8 g |
| Methionine | 0.90 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 | 2.8 g |
| Glutamic acid | 5.0 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?
Braising is ideal. Sear the steak, then simmer it slowly in liquid (like broth, wine, or tomatoes) at low heat for 1.5-2 hours until fork-tender.
Is this a good cut for grilling?
No, it's too lean and tough for quick, high-heat cooking. It will become very chewy. Reserve it for slow-cooking methods.
How does it differ from chuck roast?
It's a specific, leaner sub-primal cut from the chuck. A chuck roast often includes more fat and connective tissue, while this 'separable lean only' cut is trimmed for a leaner result.
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 2.22 kcal/g · 56% 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.