Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
Boneless beef shoulder pot roast, trimmed of fat and braised, is a tender, deeply savory cut that transforms from a tough muscle into a melt-in-your-mouth delicacy through slow, moist cooking. Its flavor is rich and beefy, with a texture that becomes incredibly soft and succulent, perfect for shredding. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates, making it a staple for lean, muscle-building diets.
Calorie split: 67% protein · 0% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible tenderness and rich, beefy flavor that develops during the long braising process, making it a comforting, hearty meal. It's also prized for its versatility, as it can be easily shredded and used in a wide variety of dishes, from sandwiches to tacos.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential for high sodium content if braised in salty broths or sauces, which can be a concern for those managing blood pressure. To counteract this, use low-sodium broth, season with herbs and spices instead of salt, and pair the meat with potassium-rich vegetables like spinach or sweet potatoes to help balance electrolytes.
Key benefits
- Excellent source of complete protein for muscle repair and satiety.
- Very low in fat and contains zero carbohydrates or sugars.
- Rich in iron, zinc, and B vitamins, especially B12.
- Provides collagen and gelatin from connective tissue, supporting joint and gut health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The shoulder cut, often called 'chuck,' comes from the most exercised part of the cow, which is why it's so tough initially but becomes exceptionally tender and flavorful when braised slowly, breaking down its dense collagen into gelatin.
Full nutrition (USDA data · scales with serving)
| Water | 61.0 g |
| Energy | 190 kcal |
| Energy | 795 kj |
| Protein | 31.7 g |
| Total lipid (fat) | 7.0 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 | 3.4 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 234 mg |
| Potassium, K | 360 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 9.5 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 37.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.27 mg |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.81 mg |
| Vitamin B-6 | 0.59 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 102 mg |
| Betaine | 10.5 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 | 7.0 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 | 2.2 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 | 0.14 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 0.77 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 14:1 | 0.03 g |
| MUFA 16:1 | 0.19 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 2.5 g |
| MUFA 18:1 c | 2.2 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 | 0.48 g |
| PUFA 18:2 | 0.39 g |
| PUFA 18:2 n-6 c,c | 0.39 g |
| PUFA 18:2 CLAs | 0.00 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 | 0.28 g |
| Fatty acids, total trans-monoenoic | 0.28 g |
| TFA 18:1 t | 0.28 g |
| Cholesterol | 99.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.4 g |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.9 g |
| Methionine | 0.93 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 | 5.2 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.16 g |
FAQ
What's the best way to cook boneless beef shoulder pot roast?
The best method is braising: sear the meat first, then 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 and easily shreds.
Is this cut suitable for a low-carb or keto diet?
Yes, it's an excellent choice because it contains zero carbohydrates and is high in protein and healthy fats, making it ideal for low-carb and ketogenic eating plans.
How does the nutrition change if I don't trim the fat?
If you leave the fat on, the calorie and fat content will increase significantly, and the fat will render out during cooking, making the meat richer but also higher in saturated fat.
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 1.90 kcal/g · 67% 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.