Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef shoulder, grilled to a smoky, savory finish with a firm yet tender bite. Its near-zero fat content makes it a protein powerhouse, delivering a clean, beefy flavor without heaviness. The grilling process caramelizes the surface, creating a satisfying crust that contrasts with the juicy interior.
Calorie split: 71% protein · 0% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, beefy flavor and satisfying chew, which holds up well to bold marinades and high-heat cooking. Its versatility makes it a staple in everything from quick weeknight grills to slow-cooked stews.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become dry and tough if overcooked, which is a common issue for those who prefer well-done meat. To counteract this, marinate it for at least 30 minutes to tenderize, and cook to medium-rare or medium, letting it rest before slicing against the grain.
Key benefits
- High in protein for muscle repair and satiety
- Very low in fat, ideal for lean protein goals
- Rich in iron and B vitamins for energy
- No carbohydrates or sugars, suitable for low-carb diets
- Minimal processing when grilled simply
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The shoulder steak is often called 'chuck steak' in the US, and it's the same cut used for classic pot roasts, but when grilled quickly, it transforms into a completely different, smoky experience.
Full nutrition (USDA data · scales with serving)
| Water | 65.2 g |
| Energy | 169 kcal |
| Energy | 708 kj |
| Protein | 28.7 g |
| Total lipid (fat) | 5.2 g |
| Ash | 1.3 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 | 25.0 mg |
| Phosphorus, P | 249 mg |
| Potassium, K | 371 mg |
| Sodium, Na | 68.0 mg |
| Zinc, Zn | 8.4 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 31.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.84 mg |
| Vitamin B-6 | 0.67 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 91.5 mg |
| Betaine | 13.7 mg |
| Vitamin B-12 | 3.6 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) | 0.07 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 | 2.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 1.2 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 0.79 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 14:1 | 0.03 g |
| MUFA 16:1 | 0.17 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 2.4 g |
| MUFA 18:1 c | 2.0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.24 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.26 g |
| PUFA 18:2 n-6 c,c | 0.24 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 | 0.03 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 | 0.35 g |
| Fatty acids, total trans-monoenoic | 0.35 g |
| TFA 18:1 t | 0.35 g |
| Cholesterol | 83.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Methionine | 0.84 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.0 g |
| Valine | 1.3 g |
| Arginine | 1.9 g |
| Histidine | 0.95 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.7 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.14 g |
FAQ
How do I prevent shoulder steak from being tough?
Marinate it in an acidic mixture (like citrus or vinegar) for 30-60 minutes to break down fibers, and cook it to medium-rare (135°F internal temperature). Always slice against the grain to shorten muscle fibers.
Is this cut suitable for a low-fat diet?
Yes, with only 5.17g of fat per 100g, it's one of the leanest beef options. Grilling allows excess fat to drip away, keeping it lean while adding flavor.
Can I use this cut for slow cooking?
Absolutely. While it's great grilled, shoulder steak is also ideal for braising or stewing, where low, slow heat breaks down connective tissue into tender, flavorful meat.
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 1.69 kcal/g · 68% 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.