Beef, New Zealand, imported, bolar blade, separable lean and fat, cooked, fast roasted
Whole food · Beef Products
Photo: Wikipedia
This is a lean, fast-roasted cut from the shoulder blade of New Zealand beef, prized for its robust, beefy flavor and a texture that's tender yet satisfyingly firm when sliced against the grain. With virtually no carbohydrates and a high protein content, it's a powerhouse for muscle maintenance and satiety, delivering a clean, savory taste that shines with simple seasoning.
Calorie split: 55% protein · 0% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, authentic beef flavor and versatile texture that holds up beautifully to high-heat roasting, grilling, or slicing for stir-fries. It's a staple in home kitchens and BBQs for delivering a hearty, protein-packed centerpiece that feels both wholesome and indulgent.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its sodium content, which can be significant in pre-marinated or processed versions; those monitoring blood pressure should opt for unseasoned cuts and season themselves. To counteract this, rinse the surface if pre-seasoned, use low-sodium marinades, and pair it with potassium-rich sides like roasted sweet potatoes or leafy greens to help balance electrolytes.
Key benefits
- Excellent source of high-quality protein (31.3g per 100g)
- Virtually zero carbohydrates and sugars
- Rich in bioavailable iron and zinc
- Provides B vitamins, especially B12, for energy metabolism
- Lean cut with moderate fat content for flavor without excess calories
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'bolar blade' is named for the 'bolar' or 'bowl' shape of the scapula bone it comes from, and this specific cut is often considered a 'butcher's secret' for being more flavorful and affordable than some premium steaks.
Full nutrition (USDA data · scales with serving)
| Water | 57.8 g |
| Energy | 228 kcal |
| Energy | 952 kj |
| Protein | 31.3 g |
| Total lipid (fat) | 11.4 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 157 mg |
| Potassium, K | 177 mg |
| Sodium, Na | 33.0 mg |
| Zinc, Zn | 5.9 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 2.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.18 mg |
| Vitamin B-12 | 1.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 41.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.70 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 9.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.20 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.14 g |
| SFA 18:0 | 1.8 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 14:1 | 0.04 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.27 g |
| MUFA 16:1 c | 0.24 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.3 g |
| MUFA 18:1 c | 3.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.19 g |
| PUFA 18:2 n-6 c,c | 0.13 g |
| PUFA 18:2 CLAs | 0.06 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.09 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:4 n-6 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.24 g |
| Fatty acids, total trans-monoenoic | 0.24 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.22 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 92.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.4 g |
| Lysine | 2.5 g |
| Methionine | 1.0 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.7 g |
| Proline | 1.0 g |
| Serine | 1.1 g |
FAQ
What is the best way to cook bolar blade for tenderness?
For maximum tenderness, slice it thinly against the grain for stir-fries, or slow-roast it at a lower temperature (around 160°C/320°F) until just pink in the center. Fast roasting works well if you don't overcook it.
Is this cut suitable for a low-carb or keto diet?
Yes, it's an excellent choice. With 0g carbs and 0g sugar per 100g, it fits perfectly into low-carb, ketogenic, and carnivore dietary patterns.
How does New Zealand beef differ from other origins?
New Zealand beef is predominantly grass-fed, which often results in a leaner profile, a slightly more mineral-rich flavor, and a firmer texture compared to grain-finished beef from other regions.
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 2.28 kcal/g · 55% 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: 0.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.