Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, 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's tender yet substantial when grilled properly. The 'top blade' contains a central line of connective tissue that, when cooked with high heat, creates a distinct, savory character. With zero carbohydrates and a high protein content of 27.5g per 100g, it's a powerful source of lean fuel.
Calorie split: 50% protein · 0% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, uncomplicated beef flavor that shines with simple seasoning and a good sear. It's a versatile, relatively affordable cut that delivers a satisfying, steakhouse-quality experience at home.
⚠️ Watch-outs & how to enjoy it better
The prominent line of gristle in the center can be tough if overcooked or sliced incorrectly. To counteract this, cook it to medium-rare or medium, and always slice perpendicular to the grain to shorten those muscle fibers. Those monitoring saturated fat intake should practice portion control.
Key benefits
- Excellent source of complete protein for muscle repair and satiety.
- Provides essential minerals like zinc and iron (heme iron, highly absorbable).
- Zero carbohydrates and sugars, suitable for low-carb and ketogenic diets.
- Rich in B vitamins, particularly B12 and niacin, for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top blade' muscle is anatomically part of the same muscle group as the 'chuck eye roll,' making it a more affordable cousin to the premium ribeye, with a similar flavor profile.
Full nutrition (USDA data · scales with serving)
| Water | 60.3 g |
| Energy | 220 kcal |
| Energy | 922 kj |
| Protein | 27.5 g |
| Total lipid (fat) | 12.3 g |
| Ash | 1.0 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 | 3.1 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 374 mg |
| Sodium, Na | 84.0 mg |
| Zinc, Zn | 9.4 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.30 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 0.95 mg |
| Vitamin B-6 | 0.38 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 102 mg |
| Betaine | 20.2 mg |
| Vitamin B-12 | 4.9 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) | 0.14 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 | 5.0 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 | 0.31 g |
| SFA 16:0 | 2.7 g |
| SFA 17:0 | 0.15 g |
| SFA 18:0 | 1.8 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 14:1 | 0.07 g |
| MUFA 16:1 | 0.38 g |
| MUFA 16:1 c | 0.38 g |
| MUFA 17:1 | 0.11 g |
| MUFA 18:1 | 5.5 g |
| MUFA 18:1 c | 4.9 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.26 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:2 n-6 c,c | 0.44 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 | 0.54 g |
| Fatty acids, total trans-monoenoic | 0.54 g |
| TFA 18:1 t | 0.54 g |
| Cholesterol | 92.0 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 | 1.0 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 best way to cook this cut?
High-heat methods like grilling or broiling are ideal. Marinating for 30 minutes to 2 hours can add flavor and tenderness. Cook to your desired doneness (medium-rare is recommended) and let it rest for 5-10 minutes before slicing.
How do I handle the tough line of gristle?
After cooking and resting, slice the steak thinly against the grain. This shortens the muscle fibers and the gristle, making each bite much more tender. Some prefer to trim the gristle out before cooking.
Is this the same as 'top round' steak?
No. Top blade steak comes from the shoulder (chuck), while top round comes from the hind leg. Top blade has more marbling and flavor, while top round is leaner and tougher, often used for jerky or braising.
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 2.20 kcal/g · 50% 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.