Beef, New Zealand, imported, bolar blade, separable lean and fat, raw
Whole food · Beef Products
Photo: Wikipedia
Bolar blade, also known as chuck shoulder clod, is a lean, well-marbled cut from the beef shoulder. When raw, it has a deep red color and a firm, slightly coarse texture that becomes incredibly tender and flavorful when slow-cooked. It's a protein powerhouse with a modest fat content, making it a nutritionally dense choice for hearty meals.
Calorie split: 54% protein · 0% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love bolar blade for its robust, beefy flavor that deepens beautifully with cooking. Its excellent marbling ensures the meat stays juicy and tender, making it a favorite for slow-braised dishes, stews, and home-style roasts where it can absorb surrounding flavors.
⚠️ Watch-outs & how to enjoy it better
As a shoulder cut, it can be tough if cooked quickly with high heat, leading to a chewy texture. Individuals monitoring their saturated fat intake should be mindful of the fat content. To counteract toughness, always cook it low and slow (braising, stewing) or slice it thinly against the grain for stir-fries. For fat management, trim visible fat before cooking and skim rendered fat from sauces.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and repair.
- Rich in iron, zinc, and B vitamins, particularly B12.
- A versatile cut that yields well to both dry-heat and moist-heat cooking methods.
- Provides a good balance of protein and fat for sustained energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'bolar' in bolar blade is thought to derive from the Old English word 'boll', meaning a rounded object, referring to the rounded shape of the muscle in the shoulder.
Full nutrition (USDA data · scales with serving)
| Water | 70.2 g |
| Energy | 159 kcal |
| Energy | 666 kj |
| Protein | 21.3 g |
| Total lipid (fat) | 8.2 g |
| Ash | 0.93 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 183 mg |
| Potassium, K | 313 mg |
| Sodium, Na | 54.0 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 1.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.10 mg |
| Niacin | 3.0 mg |
| Pantothenic acid | 0.52 mg |
| Vitamin B-6 | 0.32 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 20.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.37 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 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 | 0.01 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 1.5 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 14:1 | 0.04 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.23 g |
| MUFA 16:1 c | 0.21 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.6 g |
| MUFA 18:1 c | 2.4 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 | 0.32 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 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 | 0.03 g |
| PUFA 20:4 n-6 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.19 g |
| Fatty acids, total trans-monoenoic | 0.19 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.17 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 57.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.77 g |
| Isoleucine | 0.89 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Methionine | 0.70 g |
| Phenylalanine | 0.83 g |
| Tyrosine | 0.72 g |
| Valine | 0.94 g |
| Arginine | 1.4 g |
| Histidine | 0.77 g |
| Alanine | 1.1 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.2 g |
| Proline | 0.68 g |
| Serine | 0.75 g |
FAQ
Is bolar blade the same as chuck roast?
It's a specific sub-primal cut from the chuck (shoulder) area. While often used interchangeably with chuck roast in recipes, bolar blade is a distinct, leaner muscle from the shoulder clod.
What's the best way to cook it for tenderness?
Moist-heat methods like braising, stewing, or slow-cooking are ideal. These methods break down the connective tissue over time, resulting in fork-tender meat.
Can I grill it?
It's not ideal for grilling whole due to its toughness. However, it can be sliced very thinly against the grain for quick-cooking applications like stir-fries or cheesesteaks.
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 1.59 kcal/g · 54% 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.