Beef, steak, chuck
Common food
Photo: Wikipedia
Beef chuck steak is a hearty, flavorful cut from the shoulder, known for its rich, beefy taste and a texture that transforms from tough to melt-in-your-mouth tender with slow cooking. Nutritionally, it's a powerhouse of high-quality protein and healthy fats, with virtually no carbohydrates, making it a staple for low-carb and ketogenic diets.
Calorie split: 46% protein · 0% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People love chuck steak for its deep, robust beef flavor that stands up to bold seasonings and slow-cooking methods. Its versatility allows it to be the star of everything from a rustic pot roast to a refined steak dinner when prepared correctly.
⚠️ Watch-outs & how to enjoy it better
If cooked quickly with high heat, chuck can be tough and chewy due to its significant connective tissue. To counteract this, use slow, moist cooking methods like braising, stewing, or sous-vide to break down the collagen into tender gelatin. For those monitoring saturated fat intake, trimming visible fat or choosing leaner cuts is advisable.
Key benefits
- Excellent source of complete protein for muscle repair and satiety
- Rich in iron, zinc, and B vitamins, especially B12
- Provides conjugated linoleic acid (CLA), a naturally occurring fatty acid
- Low in carbohydrates, suitable for low-carb and ketogenic diets
- High in collagen and gelatin when cooked slowly, supporting joint and gut health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The chuck is one of the most exercised muscles on the cow, which is why it's so full of flavor but requires patience to tenderize—the collagen in the connective tissue is what melts into the succulent gelatin during a long braise.
Full nutrition (USDA data · scales with serving)
| Water | 58.6 g |
| Energy | 225 kcal |
| Protein | 26.0 g |
| Total lipid (fat) | 13.4 g |
| Carbohydrate, by difference | 0.21 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 200 mg |
| Potassium, K | 308 mg |
| Sodium, Na | 380 mg |
| Zinc, Zn | 9.8 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 29.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.24 mg |
| Niacin | 3.6 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 89.3 mg |
| Vitamin B-12 | 3.6 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 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 | 5.6 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 | 0.38 g |
| SFA 16:0 | 3.1 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 6.8 g |
| MUFA 16:1 | 0.44 g |
| MUFA 18:1 | 6.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.78 g |
| PUFA 18:2 | 0.67 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.09 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 |
| Cholesterol | 92.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
What is the difference between chuck steak and chuck roast?
They come from the same shoulder area, but chuck roast is typically a larger, thicker cut meant for slow roasting whole, while chuck steak is a thinner slice that can be cooked more quickly or used in stews.
How can I make chuck steak tender without a slow cooker?
You can braise it in a Dutch oven in the oven at a low temperature (around 300°F/150°C) for 2-3 hours, or use a pressure cooker/Instant Pot to significantly reduce the cooking time while achieving similar tenderness.
Is chuck steak a healthy choice?
Yes, it's a nutrient-dense food high in protein, iron, and B vitamins. While it contains saturated fat, it can be part of a balanced diet, especially if you trim excess fat and pair it with plenty of vegetables.
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 2.25 kcal/g · 46% 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: 1.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.