Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef shoulder, slow-braised until fork-tender and deeply savory. The low-fat trim and braising method yield a clean, meaty flavor with a soft, succulent texture that easily shreds. It's a protein powerhouse, delivering over 31g of high-quality protein per 100g with minimal fat and zero carbs.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its rich, beefy umami that forms the backbone of comforting, slow-cooked meals. Its versatility makes it perfect for everything from hearty stews to shredded beef sandwiches, embodying home-cooked warmth across many cultures.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it is high in saturated fat and cholesterol, so those managing heart health should consume it in moderation. The braising process often involves added salt, which can be a concern for blood pressure. To counteract, choose low-sodium broths, pair with potassium-rich vegetables like potatoes or leafy greens, and practice portion control.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Naturally zero-carbohydrate, suitable for ketogenic and carnivore diets.
- Rich in essential minerals like iron, zinc, and selenium.
- Provides B vitamins, especially B12, crucial for nerve function and energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The shoulder is a hard-working muscle group, which is why it requires slow, moist heat (braising) to break down its abundant collagen into gelatin, creating the signature silky sauce and tender meat.
Full nutrition (USDA data · scales with serving)
| Water | 60.1 g |
| Energy | 200 kcal |
| Energy | 839 kj |
| Protein | 31.2 g |
| Total lipid (fat) | 8.4 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 | 3.3 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 352 mg |
| Sodium, Na | 62.0 mg |
| Zinc, Zn | 9.3 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.26 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.80 mg |
| Vitamin B-6 | 0.58 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 99.7 mg |
| Betaine | 10.4 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 | 24.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.08 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 |
| 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 | 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 | 0.18 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.09 g |
| SFA 18:0 | 1.0 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.23 g |
| MUFA 16:1 c | 0.23 g |
| MUFA 17:1 | 0.06 g |
| MUFA 18:1 | 3.1 g |
| MUFA 18:1 c | 2.7 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.22 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.53 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:2 n-6 c,c | 0.42 g |
| PUFA 18:2 CLAs | 0.01 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 | 0.89 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 2.1 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
What's the difference between pot roast and beef stew?
Pot roast is typically one large piece of meat braised whole, then sliced or shredded. Beef stew uses the same cut but is cubed before cooking with vegetables.
Why is my braised shoulder tough?
It likely wasn't cooked long enough. The collagen needs ample time (2-3+ hours) at a low simmer to fully melt into gelatin for tenderness.
Can I use a slow cooker for this cut?
Yes, it's ideal. Cook on low for 7-9 hours or on high for 4-5 hours until the meat is easily pierced with a fork.
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 2.00 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.