Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef shoulder, specifically the top blade muscle, which transforms into the prized flat iron steak when the central connective tissue is removed. When grilled, it offers a robust, beefy flavor with a tender, juicy texture that's surprisingly delicate for a shoulder cut. Nutritionally, it's a powerhouse of high-quality protein with minimal fat, making it a top choice for muscle-focused diets.
Calorie split: 53% protein · 0% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love the flat iron steak for its exceptional tenderness and rich, beefy flavor that rivals more expensive cuts at a friendlier price. Its uniform shape and fine grain make it incredibly versatile for quick, high-heat cooking like grilling or pan-searing.
⚠️ Watch-outs & how to enjoy it better
The primary caution is that it's still a red meat, so individuals monitoring saturated fat intake or with specific heart-health conditions should practice portion control. To counteract this, pair it with fiber-rich vegetables or a whole grain to balance the meal and consider trimming any visible external fat before cooking.
Key benefits
- Excellent source of complete protein (27.6g per 100g)
- Very low in carbohydrates and sugars
- Good source of iron and zinc
- Contains conjugated linoleic acid (CLA)
- Provides B vitamins like B12 and niacin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'flat iron' name comes from its resemblance to an old-fashioned metal clothes iron, and the cut was officially named and popularized in the U.S. only in the early 2000s after the National Cattlemen's Beef Association rebranded it from the less appealing 'top blade steak'.
Full nutrition (USDA data · scales with serving)
| Water | 61.0 g |
| Energy | 210 kcal |
| Energy | 879 kj |
| Protein | 27.6 g |
| Total lipid (fat) | 11.1 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 379 mg |
| Sodium, Na | 85.0 mg |
| Zinc, Zn | 9.5 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.30 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 103 mg |
| Betaine | 19.5 mg |
| Vitamin B-12 | 5.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 22.0 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 | 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 | 4.5 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 | 0.29 g |
| SFA 16:0 | 2.5 g |
| SFA 17:0 | 0.13 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 14:1 | 0.06 g |
| MUFA 16:1 | 0.33 g |
| MUFA 16:1 c | 0.33 g |
| MUFA 17:1 | 0.10 g |
| MUFA 18:1 | 4.8 g |
| MUFA 18:1 c | 4.3 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.27 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.58 g |
| PUFA 18:2 | 0.49 g |
| PUFA 18:2 n-6 c,c | 0.45 g |
| PUFA 18:2 CLAs | 0.04 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) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.51 g |
| Fatty acids, total trans-monoenoic | 0.51 g |
| TFA 18:1 t | 0.51 g |
| Cholesterol | 95.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.78 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.95 g |
| Valine | 1.2 g |
| Arginine | 1.8 g |
| Histidine | 0.89 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.19 g |
FAQ
What's the difference between a top blade steak and a flat iron steak?
A top blade steak is the whole muscle with a line of gristle through the center. A flat iron steak is the result of butchering that top blade horizontally to remove the gristle, yielding two tender, flat pieces.
What's the best way to cook it?
High-heat, quick-cooking methods are ideal. Grill, broil, or pan-sear it to medium-rare or medium (130-145°F internal temp) to preserve its tenderness and juiciness. Let it rest for 5-10 minutes before slicing.
How does it compare nutritionally to a ribeye or sirloin?
It is significantly leaner than a ribeye, with less total and saturated fat. It's comparable to a sirloin in leanness but often has a more uniform texture and milder flavor.
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 2.10 kcal/g · 53% 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: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.