Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, 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. With virtually no fat and zero carbs, it delivers a concentrated, meaty flavor and a satisfying, melt-in-your-mouth texture. Its standout nutritional profile is its exceptional protein density, making it a powerhouse for muscle maintenance.
Calorie split: 64% protein · 0% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor that develops beautifully through braising, and its incredible versatility—it's the star of comforting stews, sandwiches, and salads. It's a classic, hearty cut that brings a sense of home-cooked warmth to any meal.
⚠️ Watch-outs & how to enjoy it better
While lean, it can become dry if overcooked, so careful braising is key. For those monitoring sodium, the braising liquid (often broth-based) can be high in salt, so using low-sodium broth and seasoning at the end is a good countermeasure. Pairing it with a fiber-rich vegetable like roasted carrots or broccoli can also help balance the meal.
Key benefits
- Exceptionally high in complete protein (31g per 100g).
- Virtually fat-free when trimmed, making it very lean.
- Zero carbohydrates, suitable for ketogenic and carnivore diets.
- Rich in bioavailable iron and B vitamins, especially B12.
- Slow cooking breaks down connective tissue, enhancing digestibility.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'pot roast' comes from the French 'boeuf à la mode,' which was a dish of beef braised in wine and lardons, popular in 18th-century France before becoming a staple in American home cooking.
Full nutrition (USDA data · scales with serving)
| Water | 60.4 g |
| Energy | 196 kcal |
| Energy | 820 kj |
| Protein | 31.5 g |
| Total lipid (fat) | 7.8 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 | 3.6 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 234 mg |
| Potassium, K | 359 mg |
| Sodium, Na | 61.0 mg |
| Zinc, Zn | 9.4 mg |
| Copper, Cu | 0.13 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 | 4.7 mg |
| Pantothenic acid | 0.82 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 | 101 mg |
| Betaine | 10.8 mg |
| Vitamin B-12 | 3.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 6.0 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 | 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 | 2.6 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 | 0.16 g |
| SFA 16:0 | 1.5 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 0.88 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.23 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.0 g |
| MUFA 18:1 c | 2.7 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.20 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.38 g |
| PUFA 18:2 n-6 c,c | 0.37 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 | 0.30 g |
| Fatty acids, total trans-monoenoic | 0.30 g |
| TFA 18:1 t | 0.30 g |
| Cholesterol | 98.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.4 g |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.8 g |
| Methionine | 0.92 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.5 g |
| Arginine | 2.1 g |
| Histidine | 1.0 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 5.1 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.16 g |
FAQ
What is the best way to cook this cut to keep it tender?
Braising is ideal—cook it slowly in liquid (like broth or wine) at a low temperature (around 300°F/150°C) for 2-3 hours until it's fork-tender.
Can I use this cut for grilling?
It's not ideal for grilling due to its leanness and connective tissue; it's best suited for slow, moist-heat cooking methods like braising or stewing.
Is this cut high in cholesterol?
It contains moderate cholesterol (around 80-90mg per 100g), but it's very low in saturated fat, making it a heart-healthier red meat option when trimmed.
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 1.96 kcal/g · 64% 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.