Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef shoulder, known for its robust, beefy flavor and a texture that becomes tender and juicy when grilled properly. With virtually no fat and a high protein content, it's a powerhouse for muscle maintenance and satiety. The grilling process imparts a desirable char and smoky aroma that elevates its natural taste.
Calorie split: 67% protein · 0% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory flavor that stands up beautifully to bold marinades and seasonings, making it a favorite for grilling. Its versatility allows it to be sliced thin for sandwiches, diced for stir-fries, or served as a hearty main steak.
⚠️ Watch-outs & how to enjoy it better
As a shoulder cut, it can be tough if overcooked or not sliced against the grain. It is also a red meat, which some dietary guidelines recommend consuming in moderation. To counteract toughness, marinate it for a few hours to break down fibers, and always let it rest for 5-10 minutes after grilling before slicing thinly against the grain.
Key benefits
- Excellent source of high-quality protein (28g per 100g)
- Very low in carbohydrates and sugars
- Provides essential minerals like iron and zinc
- Low in fat compared to many other beef cuts
- Supports muscle growth and repair
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'shoulder steak' is sometimes called a 'mock tender' because when cooked and sliced correctly, it can mimic the tenderness of more expensive cuts like filet mignon.
Full nutrition (USDA data · scales with serving)
| Water | 64.7 g |
| Energy | 177 kcal |
| Energy | 739 kj |
| Protein | 28.4 g |
| Total lipid (fat) | 6.1 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 245 mg |
| Potassium, K | 366 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 8.3 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.83 mg |
| Vitamin B-6 | 0.66 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 90.2 mg |
| Betaine | 13.6 mg |
| Vitamin B-12 | 3.6 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 | 21.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 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 | 0.18 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 0.96 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.20 g |
| MUFA 16:1 c | 0.20 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 2.8 g |
| MUFA 18:1 c | 2.4 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.25 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:2 n-6 c,c | 0.27 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 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.42 g |
| Fatty acids, total trans-monoenoic | 0.42 g |
| TFA 18:1 t | 0.42 g |
| Cholesterol | 83.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.3 g |
| Isoleucine | 1.2 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.81 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.98 g |
| Valine | 1.3 g |
| Arginine | 1.9 g |
| Histidine | 0.92 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.19 g |
FAQ
How do I prevent grilled shoulder steak from being tough?
Marinate it for at least 30 minutes (acidic components like citrus or vinegar help), grill over high heat for a short time to medium-rare or medium doneness, and crucially, let it rest before slicing thinly against the grain.
Is this a good cut for a low-carb or keto diet?
Absolutely. With 0g carbs and 0g sugar, it's an ideal protein source for low-carb and ketogenic diets, providing essential nutrients without impacting blood sugar.
What's the best way to store leftovers?
Store cooked slices in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze for up to 3 months. Reheat gently to avoid drying it out.
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 1.77 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.