Beef, New Zealand, imported, chuck eye roll, separable lean only, cooked, braised
Whole food · Beef Products
Braised New Zealand chuck eye roll is a robust, well-marbled cut of beef that becomes incredibly tender and succulent after slow cooking. It delivers a deep, savory beef flavor with a rich, melt-in-your-mouth texture, making it a staple for hearty comfort meals. Nutritionally, it's a powerhouse of protein with a moderate fat content and zero carbohydrates, ideal for high-protein diets.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its ability to transform from a tough cut into a fork-tender, flavor-packed dish through braising, making it the ultimate comfort food. Its versatility allows it to shine in everything from rich stews and curries to simple, savory roasts that fill the home with an irresistible aroma.
⚠️ Watch-outs & how to enjoy it better
As a relatively fatty cut, it can be high in saturated fat, which may be a concern for those managing cholesterol levels. To counteract this, trim visible fat before cooking, use a leaner portion, and pair it with fiber-rich vegetables like broccoli or leafy greens to balance the meal.
Key benefits
- Excellent source of complete protein for muscle repair and satiety
- Rich in bioavailable iron and zinc for immune and blood health
- Contains B vitamins, especially B12, for energy metabolism
- Zero carbohydrates, suitable for ketogenic and low-carb diets
- Slow braising breaks down connective tissue, making it highly digestible
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'chuck eye roll' is often called the 'poor man's ribeye' because it comes from the shoulder (chuck) but has similar marbling and flavor to the more expensive ribeye steak.
Full nutrition (USDA data · scales with serving)
| Water | 59.7 g |
| Energy | 208 kcal |
| Energy | 872 kj |
| Protein | 32.1 g |
| Total lipid (fat) | 8.9 g |
| Ash | 0.78 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 | 2.7 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 157 mg |
| Potassium, K | 189 mg |
| Sodium, Na | 38.0 mg |
| Zinc, Zn | 7.8 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 2.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.14 mg |
| Niacin | 2.0 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.15 mg |
| Vitamin B-12 | 2.0 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) | 0.90 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 | 2.9 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 | 0.14 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 14:1 | 0.04 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.24 g |
| MUFA 16:1 c | 0.21 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.9 g |
| MUFA 18:1 c | 2.8 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 | 0.16 g |
| PUFA 18:2 n-6 c,c | 0.13 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.08 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 | 0.04 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 | 0.12 g |
| Fatty acids, total trans-monoenoic | 0.12 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.09 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 98.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.4 g |
| Lysine | 2.5 g |
| Methionine | 1.1 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 2.1 g |
| Histidine | 1.2 g |
| Alanine | 1.7 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.7 g |
| Proline | 1.0 g |
| Serine | 1.1 g |
FAQ
What's the best way to cook this cut?
Braising is ideal—sear the meat, then slow-cook it in liquid (like broth or wine) at low heat for several hours to break down connective tissue and achieve tenderness.
Is this cut suitable for grilling?
Not typically, as it's a tougher, well-marbled cut that benefits from moist-heat cooking. Grilling can make it chewy unless it's very thinly sliced and marinated.
How does it compare to other beef cuts?
It's leaner than some fatty cuts like brisket but more flavorful and tender than leaner cuts like sirloin when braised, offering a balance of taste and texture.
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 2.08 kcal/g · 62% 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: 0.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.