Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
Whole food · Beef Products
This is a lean, boneless cut from the beef shoulder, slow-braised until the collagen melts into rich, savory gelatin. The result is a deeply flavorful, fork-tender meat with a clean, beefy taste and a satisfying, moist texture. Its standout nutritional feature is the high protein content paired with minimal fat and zero carbohydrates.
Calorie split: 60% protein · 0% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People adore it for its profound, savory umami flavor that develops during the long braise, making it the ultimate comfort food. Its versatility allows it to be the star of hearty stews, sandwiches, or simple sliced dinners.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the high sodium content often found in braising liquids and seasonings, which can be an issue for those monitoring blood pressure. To counteract this, use low-sodium broth, season with herbs and spices, and rinse the meat lightly after cooking if desired.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Naturally very low in carbohydrates and sugars.
- Provides essential minerals like iron and zinc.
- Slow cooking renders it tender and easier to digest.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The '0' fat trim designation is a USDA grading detail, meaning all visible fat has been meticulously removed, resulting in an exceptionally lean final product.
Full nutrition (USDA data · scales with serving)
| Water | 59.5 g |
| Energy | 207 kcal |
| Energy | 866 kj |
| Protein | 30.9 g |
| Total lipid (fat) | 9.3 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 | 3.7 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 230 mg |
| Potassium, K | 353 mg |
| Sodium, Na | 60.0 mg |
| Zinc, Zn | 9.2 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 38.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.28 mg |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.82 mg |
| Vitamin B-6 | 0.51 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 99.2 mg |
| Betaine | 11.0 mg |
| Vitamin B-12 | 3.3 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 | 22.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 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 | 3.3 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 | 0.21 g |
| SFA 16:0 | 1.8 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 | 4.2 g |
| MUFA 14:1 | 0.05 g |
| MUFA 16:1 | 0.29 g |
| MUFA 16:1 c | 0.29 g |
| MUFA 17:1 | 0.08 g |
| MUFA 18:1 | 3.8 g |
| MUFA 18:1 c | 3.4 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 | 0.50 g |
| PUFA 18:2 | 0.41 g |
| PUFA 18:2 n-6 c,c | 0.38 g |
| PUFA 18:2 CLAs | 0.03 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 | 0.38 g |
| Fatty acids, total trans-monoenoic | 0.38 g |
| TFA 18:1 t | 0.38 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
Not after proper cooking. While the shoulder is a hard-working muscle, the braising process breaks down tough connective tissue into gelatin, resulting in a very tender texture.
It comes from the same shoulder area, but this 'pot roast' specification indicates a leaner, more uniformly trimmed cut compared to a standard chuck roast which may have more intramuscular fat.
No. This cut requires low-and-slow, moist-heat cooking (like braising or stewing) to become tender. High-heat, quick methods would make it very chewy.
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 2.07 kcal/g · 60% 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.