Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef shoulder, slow-braised until fork-tender with a rich, deep beef flavor. The long, moist cooking method transforms the muscle fibers into a succulent, melt-in-your-mouth texture. It's a protein powerhouse, delivering over 31 grams per 100g with virtually no carbohydrates.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its profound, savory beef flavor that develops during the slow braising process, and its incredibly tender, shreddable texture that pairs perfectly with rich gravies. It's a classic comfort food, often the centerpiece of family meals and holiday gatherings.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential for high sodium content depending on the braising liquid or seasoning used, which can be a concern for those monitoring blood pressure. To counteract this, use low-sodium broths, limit added salt, and pair the dish with potassium-rich vegetables like potatoes or carrots to help balance sodium levels.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and satiety.
- Very low in carbohydrates, suitable for ketogenic and low-carb diets.
- Rich in essential minerals like iron, zinc, and B vitamins (especially B12).
- Trimmed to 0g fat, making it a very lean protein option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'pot roast' comes from the French 'boeuf à la mode,' which originally referred to beef marinated in wine and lardons and braised in a pot, a method that became popular in the United States with German immigrants in the 18th century.
Full nutrition (USDA data · scales with serving)
| Water | 60.0 g |
| Energy | 200 kcal |
| Energy | 837 kj |
| Protein | 31.3 g |
| Total lipid (fat) | 8.3 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 | 3.8 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 234 mg |
| Potassium, K | 358 mg |
| Sodium, Na | 60.0 mg |
| Zinc, Zn | 9.4 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 38.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.28 mg |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.83 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 | 101 mg |
| Betaine | 11.1 mg |
| Vitamin B-12 | 3.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 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 | 2.8 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 | 0.17 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.09 g |
| SFA 18:0 | 0.95 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.26 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.4 g |
| MUFA 18:1 c | 3.1 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.20 g |
| MUFA 20:1 | 0.01 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 | 0.35 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 | 0.31 g |
| Fatty acids, total trans-monoenoic | 0.31 g |
| TFA 18:1 t | 0.31 g |
| Cholesterol | 97.0 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 | 0.91 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 | 2.9 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 difference between pot roast and a roast beef?
Pot roast is a braised dish where the meat is cooked slowly in liquid, resulting in a tender, shreddable texture. Roast beef is typically dry-roasted in an oven, resulting in a firmer, sliced texture.
Is this cut suitable for grilling?
No, the shoulder cut is tough and requires slow, moist cooking (like braising or stewing) to break down the connective tissue and become tender. Grilling would make it very chewy.
How do I store leftover pot roast?
Store cooked pot roast in an airtight container in the refrigerator for 3-4 days, or freeze it for up to 3 months. Reheat gently in its braising liquid to retain moisture.
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 · 63% 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.