Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef shoulder, known for its firm, beefy texture and deep, savory flavor. Grilling it to a perfect medium-rare or medium brings out its robust, meaty essence while keeping it tender. With a remarkable 28 grams of protein and virtually zero fat per 100g, it's a powerhouse for muscle-building and low-fat diets.
Calorie split: 58% protein · 0% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, pure beef flavor that stands up boldly to marinades and grilling. It's a versatile, affordable workhorse cut that delivers satisfying, steakhouse-quality results without the premium price tag.
⚠️ Watch-outs & how to enjoy it better
As a very lean cut, it can become tough and dry if overcooked. To counter this, marinate it briefly with an acid (like citrus or vinegar) and oil, use a meat thermometer to pull it at 135°F (57°C) for medium-rare, and let it rest before slicing thinly against the grain. It's also a common food allergen (beef protein).
Key benefits
- Excellent source of high-quality, complete protein
- Very low in fat, especially saturated fat
- Zero carbohydrates, making it keto and low-carb friendly
- Rich in iron and zinc, essential minerals for energy and immunity
- Provides B vitamins like B12 and niacin for metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top blade' muscle within this cut contains a line of connective tissue that, when sliced and cooked quickly, can create a surprisingly tender steak; when left whole, it's often mechanically tenderized or cut into smaller steaks to break it up.
Full nutrition (USDA data · scales with serving)
| Water | 62.1 g |
| Energy | 196 kcal |
| Energy | 819 kj |
| Protein | 28.1 g |
| Total lipid (fat) | 9.2 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 | 3.1 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 224 mg |
| Potassium, K | 390 mg |
| Sodium, Na | 87.0 mg |
| Zinc, Zn | 9.8 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 31.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.31 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 | 105 mg |
| Betaine | 19.9 mg |
| Vitamin B-12 | 5.2 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) | 0.14 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 | 3.8 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 | 0.23 g |
| SFA 16:0 | 2.1 g |
| SFA 17:0 | 0.11 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.5 g |
| MUFA 14:1 | 0.05 g |
| MUFA 16:1 | 0.29 g |
| MUFA 17:1 | 0.08 g |
| MUFA 18:1 | 4.1 g |
| MUFA 18:1 c | 3.7 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 | 0.52 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:2 n-6 c,c | 0.41 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 | 0.07 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 | 0.37 g |
| Fatty acids, total trans-monoenoic | 0.37 g |
| TFA 18:1 t | 0.37 g |
| Cholesterol | 95.0 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 | 0.82 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.00 g |
| Valine | 1.3 g |
| Arginine | 1.9 g |
| Histidine | 0.93 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.14 g |
FAQ
Is this the same as a 'top blade steak'?
Yes, it's the specific, lean-only, trimmed version of a top blade steak from the shoulder.
Why is it called 'London Broil'?
'London Broil' is a cooking method (marinated, broiled, sliced thin) often applied to this cut, not a specific cut itself.
How do I prevent it from being tough?
Don't overcook it—aim for medium-rare to medium. Marinating, quick high-heat cooking (grilling, broiling), and slicing thinly against the grain are key.
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 1.96 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: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.