Beef, New Zealand, imported, chuck eye roll, separable lean and fat, raw
Whole food · Beef Products
Photo: Wikipedia
This is a robust, marbled cut from the shoulder of New Zealand grass-fed cattle, prized for its deep, beefy flavor and tender-yet-firm texture when cooked properly. Raw, it presents a rich red hue with intricate white fat marbling that promises juiciness. It's a protein powerhouse with a significant fat content, offering a classic, hearty beef experience.
Calorie split: 43% protein · 0% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People love it for its pronounced, savory 'beefy' taste and satisfying chew, which stands up beautifully to slow-cooking methods that render the fat and connective tissue into succulent tenderness. It's a versatile workhorse cut, equally at home in a rustic stew or sliced thin for a quick stir-fry.
⚠️ Watch-outs & how to enjoy it better
The significant fat content, while flavorful, makes it a less suitable choice for those strictly monitoring saturated fat or calorie intake. To mitigate, trim visible excess fat before cooking and pair it with fiber-rich vegetables like broccoli or leafy greens to balance the meal. Overcooking can also make it tough; using a meat thermometer or slow-cooking methods ensures the best texture.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in iron, particularly heme iron, which is highly absorbable.
- Provides essential B vitamins like B12 and niacin for energy metabolism.
- Contains zinc, which supports immune function.
- Grass-fed origin may offer a more favorable omega-3 to omega-6 fatty acid ratio.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'chuck' section gets its name from the shoulder cut being used in the 17th-century English game of 'chuck-farthing,' where a coin was tossed into a hole.
Full nutrition (USDA data · scales with serving)
| Water | 68.7 g |
| Energy | 181 kcal |
| Energy | 755 kj |
| Protein | 19.4 g |
| Total lipid (fat) | 11.4 g |
| Ash | 0.87 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 | 1.9 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 169 mg |
| Potassium, K | 295 mg |
| Sodium, Na | 53.0 mg |
| Zinc, Zn | 4.4 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 1.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.7 mg |
| Pantothenic acid | 0.25 mg |
| Vitamin B-6 | 0.17 mg |
| Vitamin B-12 | 2.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 26.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.57 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.4 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 | 0.25 g |
| SFA 16:0 | 2.2 g |
| SFA 17:0 | 0.15 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 | 4.0 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.31 g |
| MUFA 16:1 c | 0.29 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.7 g |
| MUFA 18:1 c | 3.4 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 | 0.38 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:2 n-6 c,c | 0.11 g |
| PUFA 18:2 CLAs | 0.08 g |
| PUFA 18:3 | 0.09 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 | 0.02 g |
| PUFA 20:4 n-6 | 0.02 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 | 0.31 g |
| Fatty acids, total trans-monoenoic | 0.31 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.28 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 61.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.3 g |
| Lysine | 2.4 g |
| Methionine | 0.98 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.0 g |
| Valine | 1.3 g |
| Arginine | 2.0 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.6 g |
| Proline | 0.96 g |
| Serine | 1.1 g |
FAQ
What's the best way to cook this cut to avoid toughness?
For the most tender results, use moist-heat methods like braising, stewing, or pot-roasting for several hours. This breaks down the collagen in the connective tissue. For quicker cooking, slice it very thinly against the grain for stir-fries or marinate it before grilling.
Is this a lean cut of beef?
No, it is not considered lean. With 11.45g of fat per 100g (about 40% of calories from fat), it is a marbled, medium-fat cut. The fat is a key contributor to its flavor and juiciness in slow-cooked dishes.
How does New Zealand grass-fed beef differ from grain-fed?
Grass-fed beef from New Zealand often has a slightly different flavor profile, sometimes described as more 'gamey' or 'herbal.' Nutritionally, it can contain higher levels of certain antioxidants and a more favorable fatty acid profile, including more omega-3s.
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 1.81 kcal/g · 43% 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.