Beef, shoulder top blade 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, prized for its robust, beefy flavor and firm, satisfying texture when grilled. With virtually no fat trimmed away, it delivers a clean, protein-packed bite that's both hearty and lean. Its nutritional profile is a standout for high-protein, low-carb diets, offering substantial energy without sugars or fiber.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, authentic beef flavor that shines with simple seasoning, and its versatility—it holds up beautifully to grilling, slicing for stir-fries, or cubing for stews. It's a staple in home cooking for a reliable, flavorful protein that doesn't require elaborate preparation.
⚠️ Watch-outs & how to enjoy it better
Its leanness means it can become tough or dry if overcooked, which is a common pitfall for inexperienced grillers. To counteract this, use a meat thermometer to pull it at 135°F (57°C) for medium-rare, and let it rest before slicing against the grain. Those monitoring sodium intake should be mindful of marinades or seasoning blends often used with this cut.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates, suitable for ketogenic diets
- Provides essential minerals like iron and zinc
- Naturally sugar-free and fiber-free
- A lean option compared to many other beef cuts
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top blade' muscle within this cut often contains a line of connective tissue that, when sliced against the grain after cooking, creates the tender, striated texture characteristic of the popular 'London Broil' preparation.
Full nutrition (USDA data · scales with serving)
| Water | 62.1 g |
| Energy | 194 kcal |
| Energy | 813 kj |
| Protein | 27.7 g |
| Total lipid (fat) | 9.3 g |
| Ash | 1.3 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 | 24.0 mg |
| Phosphorus, P | 224 mg |
| Potassium, K | 388 mg |
| Sodium, Na | 88.0 mg |
| Zinc, Zn | 9.7 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 31.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.31 mg |
| Niacin | 4.5 mg |
| Pantothenic acid | 1.1 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 | 104 mg |
| Betaine | 18.7 mg |
| Vitamin B-12 | 5.3 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) | 0.12 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 | 3.9 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 | 0.24 g |
| SFA 16:0 | 2.1 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.2 g |
| MUFA 14:1 | 0.05 g |
| MUFA 16:1 | 0.26 g |
| MUFA 16:1 c | 0.26 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.8 g |
| MUFA 18:1 c | 3.3 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.28 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.51 g |
| PUFA 18:2 n-6 c,c | 0.48 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 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 | 0.46 g |
| Fatty acids, total trans-monoenoic | 0.46 g |
| TFA 18:1 t | 0.46 g |
| Cholesterol | 98.0 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 | 0.79 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.95 g |
| Valine | 1.3 g |
| Arginine | 1.8 g |
| Histidine | 0.90 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 is the difference between top blade steak and flat iron steak?
They come from the same shoulder muscle. The flat iron is the whole muscle, while the top blade is the same muscle split horizontally to remove the central connective tissue, resulting in two thinner steaks.
Why is it called 'London Broil'?
London Broil is a cooking method, not a specific cut. It traditionally involves marinating a tough, lean cut like top blade, broiling it whole, and slicing it thinly against the grain.
Is this a good cut for slow cooking?
Generally, no. Its leanness makes it better for quick, high-heat methods like grilling or broiling. Slow cooking is better for fattier, more collagen-rich cuts that benefit from long, moist heat.
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 1.94 kcal/g · 57% 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.