Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This cut, often called a flat iron steak, is a rectangular, boneless portion from the beef shoulder. When grilled, it develops a rich, beefy flavor with a tender, slightly chewy texture that's more flavorful than a sirloin but less tough than a brisket. Nutritionally, it's a powerhouse of high-quality protein with very little fat, making it an excellent choice for a lean, satisfying meal.
Calorie split: 60% protein · 0% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, meaty flavor that shines with simple seasoning, and its versatility—it's fantastic sliced thin for sandwiches, diced for stir-fries, or served whole as a steak. It's often considered a 'butcher's secret' cut, offering premium taste and tenderness at a more accessible price than premium steaks.
⚠️ Watch-outs & how to enjoy it better
While lean, the shoulder cut can be slightly tougher than more marbled steaks if overcooked, leading to a chewy texture. To counteract this, cook it to medium-rare or medium (135-145°F internal temp) and let it rest before slicing. Those watching sodium intake should be mindful of marinades or seasoning blends, opting for herbs and spices instead.
Key benefits
- Excellent source of complete protein for muscle repair and satiety.
- Very low in carbohydrates and sugars, suitable for low-carb diets.
- Contains essential nutrients like iron, zinc, and B vitamins.
- Provides conjugated linoleic acid (CLA), a beneficial fatty acid.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The flat iron steak was developed by researchers at the University of Nebraska and the USDA in the early 2000s, who used computer imaging to find the most tender spot within the tough shoulder clod, creating a new, consistently tender cut.
Full nutrition (USDA data · scales with serving)
| Water | 62.7 g |
| Energy | 187 kcal |
| Energy | 782 kj |
| Protein | 28.0 g |
| Total lipid (fat) | 8.3 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 | 3.1 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 394 mg |
| Sodium, Na | 89.0 mg |
| Zinc, Zn | 9.9 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 32.3 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 | 105 mg |
| Betaine | 18.9 mg |
| Vitamin B-12 | 5.3 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 | 7.0 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 | 3.5 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 | 0.21 g |
| SFA 16:0 | 1.9 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.23 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.4 g |
| MUFA 18:1 c | 3.0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.27 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.57 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:2 n-6 c,c | 0.46 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 | 0.39 g |
| Fatty acids, total trans-monoenoic | 0.39 g |
| TFA 18:1 t | 0.39 g |
| Cholesterol | 98.0 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 | 0.81 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.99 g |
| Valine | 1.3 g |
| Arginine | 1.9 g |
| Histidine | 0.92 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.2 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.14 g |
FAQ
What is another name for beef shoulder top blade steak?
It is most commonly known as a flat iron steak, named for its rectangular shape resembling an old-fashioned flat iron.
Is this a tough cut of meat?
It is from the shoulder (chuck), which is a working muscle, but the flat iron portion is the second most tender cut in the entire animal after the tenderloin, thanks to careful butchering.
What's the best way to cook it?
High-heat, quick-cooking methods like grilling or pan-searing are ideal. Cook to medium-rare or medium for the best texture, and always slice it against the grain to maximize tenderness.
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 1.87 kcal/g · 60% 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.