Beef, New Zealand, imported, bolar blade, separable lean only, raw
Whole food · Beef Products
Photo: Wikipedia
Bolar blade is a lean, robustly flavored cut from the shoulder of New Zealand grass-fed cattle, prized for its deep beefy taste and firm texture that becomes tender with proper cooking. With an exceptional protein-to-fat ratio, it's a nutritional powerhouse for muscle-building and satiety, offering pure, unadulterated beef nutrition without any carbohydrates.
Calorie split: 69% protein · 0% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love bolar blade for its intense, clean beef flavor and remarkable versatility—it holds up beautifully to slow braising for stews and roasts, yet can be sliced thin for quick stir-fries. Its lean profile makes it a favorite for health-conscious cooks who refuse to sacrifice taste.
⚠️ Watch-outs & how to enjoy it better
As a lean, connective tissue-rich cut, it can become tough and chewy if cooked quickly with high dry heat (like grilling a steak). To counteract this, use moist-heat methods like braising, stewing, or slow-roasting, or slice it very thinly against the grain for quick-cook dishes like stir-fries. Marinating can also help tenderize it.
Key benefits
- Excellent source of high-quality protein (22g per 100g)
- Very low in fat (4.5g per 100g), especially saturated fat
- Zero carbohydrates, sugars, or fiber
- Rich in essential minerals like iron, zinc, and B12
- Grass-fed origin may offer a better omega-3 to omega-6 ratio
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'bolar' in bolar blade is thought to derive from the word 'bole,' referring to the main trunk of a tree, hinting at the cut's location on the sturdy shoulder 'trunk' of the animal.
Full nutrition (USDA data · scales with serving)
| Water | 73.1 g |
| Energy | 129 kcal |
| Energy | 539 kj |
| Protein | 22.1 g |
| Total lipid (fat) | 4.5 g |
| Ash | 0.98 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 | 2.1 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 190 mg |
| Potassium, K | 325 mg |
| Sodium, Na | 55.0 mg |
| Zinc, Zn | 3.6 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 1.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.55 mg |
| Vitamin B-6 | 0.33 mg |
| Vitamin B-12 | 1.8 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 | 21.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.40 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 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 | 0.07 g |
| SFA 16:0 | 0.78 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.45 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.15 g |
| MUFA 16:1 c | 0.13 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.5 g |
| MUFA 18:1 c | 1.5 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 | 0.24 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:2 n-6 c,c | 0.08 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 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 | 0.05 g |
| Fatty acids, total trans-monoenoic | 0.05 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.04 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 56.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.80 g |
| Isoleucine | 0.92 g |
| Leucine | 1.7 g |
| Lysine | 1.7 g |
| Methionine | 0.73 g |
| Phenylalanine | 0.86 g |
| Tyrosine | 0.74 g |
| Valine | 0.97 g |
| Arginine | 1.5 g |
| Histidine | 0.80 g |
| Alanine | 1.1 g |
| Glutamic acid | 3.1 g |
| Glycine | 1.2 g |
| Proline | 0.71 g |
| Serine | 0.78 g |
FAQ
What is the difference between bolar blade and chuck steak?
Both come from the shoulder, but bolar blade is a specific, leaner sub-primal cut from the scapula bone area. Chuck is a broader, often fattier and more marbled section. Bolar is typically more uniform and leaner, making it ideal for slicing.
What's the best way to cook this lean cut to avoid toughness?
The key is low-and-slow moist heat. Braise it in liquid (like in a stew or pot roast) for 2-3 hours, or use a pressure cooker. For quick cooking, freeze it briefly for 30 minutes to firm it up, then slice paper-thin against the grain for stir-fries.
Is New Zealand grass-fed beef nutritionally different?
Yes, grass-fed beef typically has slightly less total fat than grain-fed, but may contain higher levels of omega-3 fatty acids, conjugated linoleic acid (CLA), and antioxidants like vitamin E and beta-carotene.
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 1.29 kcal/g · 68% 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.