Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef shoulder, braised to tender perfection. It offers a deep, beefy flavor with a melt-in-your-mouth texture from the slow cooking process. Nutritionally, it's a protein powerhouse with a notable fat content, providing substantial energy without any carbohydrates.
Calorie split: 61% protein · 0% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People adore it for its rich, savory flavor that deepens with braising and its incredible versatility—it shreds beautifully for tacos, sandwiches, or stews. It's a cornerstone of comfort food traditions across many cultures, symbolizing hearty, home-cooked meals.
⚠️ Watch-outs & how to enjoy it better
The fat content, while flavorful, can be high for those monitoring saturated fat intake. To manage this, you can trim visible fat after cooking or skim the braising liquid. Pairing it with fiber-rich vegetables like roasted carrots or a leafy salad can create a more balanced meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in iron and zinc, essential minerals for energy and immunity.
- Provides B vitamins, especially B12, crucial for nerve function.
- A satisfying, low-carb option for various dietary plans.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'pot roast' method is a form of braising that became a staple in American kitchens due to its ability to transform a tougher, economical cut of meat into a tender, flavorful centerpiece.
Full nutrition (USDA data · scales with serving)
| Water | 59.8 g |
| Energy | 204 kcal |
| Energy | 855 kj |
| Protein | 31.0 g |
| Total lipid (fat) | 8.9 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 230 mg |
| Potassium, K | 352 mg |
| Sodium, Na | 61.0 mg |
| Zinc, Zn | 9.2 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 37.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.27 mg |
| Niacin | 4.7 mg |
| Pantothenic acid | 0.81 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 99.5 mg |
| Betaine | 10.7 mg |
| Vitamin B-12 | 3.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 22.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.11 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 |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.1 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 | 0.20 g |
| SFA 16:0 | 1.7 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 14:1 | 0.05 g |
| MUFA 16:1 | 0.26 g |
| MUFA 16:1 c | 0.26 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.5 g |
| MUFA 18:1 c | 3.1 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.22 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:2 n-6 c,c | 0.40 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.39 g |
| Fatty acids, total trans-monoenoic | 0.39 g |
| TFA 18:1 t | 0.39 g |
| Cholesterol | 98.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.4 g |
| Isoleucine | 1.3 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Methionine | 0.88 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 2.0 g |
| Histidine | 1.0 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.9 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.21 g |
FAQ
How does this cut differ from a chuck roast?
They come from the same shoulder area, but 'pot roast' often refers to a specific boneless, trimmed preparation ideal for braising. Chuck roast is a broader term for the primal cut and may include bone or more fat.
Is it suitable for a low-fat diet?
While braising renders some fat, this cut retains a significant amount. For a leaner option, you could choose a round roast, but this shoulder cut offers superior flavor and tenderness when slow-cooked.
What's the best way to store leftovers?
Store in an airtight container in the refrigerator for 3-4 days. For longer storage, freeze the cooked meat in its braising liquid for up to 3 months to prevent it from drying out.
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 2.04 kcal/g · 61% 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.