Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised: Nutrition Facts
Generic food Cooked Meat
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised contains 215 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 183 kcal.
Roughly 60% of its calories come from protein, with 40% from fat and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for beef products on FoodFactly (198 kcal per 100 g).
100 g provides 140% of the Daily Value for Vitamin B12, 103% of the Daily Value for zinc and 66% of the Daily Value for selenium.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 215 kcal | |
| Total fat M | 9.7 g | 12% |
| Saturated fat I | 3.6 g | 18% |
| Trans fat I | 0.43 g | |
| Cholesterol I | 108 mg | 36% |
| Sodium I | 66 mg | 3% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 32 g | 64% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.1 µg | 0.5% |
| Vitamin E I | 0.06 mg | 0.4% |
| Vitamin K M | 1.6 µg | 1% |
| Thiamin (B1) I | 0.073 mg | 6% |
| Riboflavin (B2) I | 0.26 mg | 20% |
| Niacin (B3) I | 3.9 mg | 24% |
| Pantothenic acid (B5) I | 0.78 mg | 16% |
| Vitamin B6 I | 0.33 mg | 19% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 I | 3.4 µg | 140% |
| Choline I | 104 mg | 19% |
| Calcium I | 14 mg | 1% |
| Iron I | 3.2 mg | 18% |
| Magnesium I | 22 mg | 5% |
| Phosphorus I | 202 mg | 16% |
| Potassium I | 303 mg | 6% |
| Zinc I | 11.4 mg | 103% |
| Copper I | 0.11 mg | 12% |
| Manganese I | 0.015 mg | 0.7% |
| Selenium I | 36.1 µg | 66% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 60%
- Fat 40%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein32 gin the top quarter of beef products (median 24.2 g)
- Fat9.7 gabove the median for beef products (median 9.3 g)
- Saturated fat3.6 gabove the median for beef products (median 3.5 g)
- Sodium66 mgabove the median for beef products (median 61 mg)
- Protein per 100 kcal14.9 gprotein density, useful for comparing foods with different calorie levels
- Water58.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 4.3 g |
|---|---|
| Polyunsaturated fat I | 0.53 g |
Amino acids (19)
| Tryptophan M | 0.37 g |
|---|---|
| Threonine M | 1.4 g |
| Isoleucine M | 1.4 g |
| Leucine M | 2.6 g |
| Lysine M | 2.9 g |
| Methionine M | 0.93 g |
| Cystine M | 0.34 g |
| Phenylalanine M | 1.2 g |
| Tyrosine M | 1.1 g |
| Valine M | 1.5 g |
| Arginine M | 2.2 g |
| Histidine M | 1.1 g |
| Alanine M | 1.9 g |
| Aspartic acid M | 2.9 g |
| Glutamic acid M | 5.2 g |
| Glycine M | 1.4 g |
| Proline M | 1.3 g |
| Serine M | 1.3 g |
| Hydroxyproline M | 0.16 g |
Individual fatty acids (32)
| EPA (omega-3, 20:5 n-3) I | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0.002 g |
| ALA (omega-3, 18:3 n-3) I | 0.018 g |
| Linoleic acid (omega-6, 18:2) I | 0.44 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 Z | 0 g |
| SFA 10:0 Z | 0 g |
| SFA 12:0 Z | 0 g |
| SFA 14:0 I | 0.23 g |
| SFA 16:0 I | 2 g |
| SFA 18:0 I | 1.2 g |
| SFA 20:0 I | 0.006 g |
| MUFA 18:1 I | 3.8 g |
| PUFA 18:3 I | 0.018 g |
| PUFA 20:4 I | 0.064 g |
| MUFA 14:1 I | 0.045 g |
| MUFA 16:1 I | 0.3 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 I | 0.017 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
| SFA 17:0 I | 0.1 g |
| SFA 24:0 I | 0.011 g |
| TFA 18:1 t I | 0.43 g |
| PUFA 18:2 CLAs I | 0.033 g |
| PUFA 20:2 n-6 c,c I | 0.002 g |
| MUFA 18:1 c I | 3.4 g |
| PUFA 18:2 n-6 c,c I | 0.41 g |
| MUFA 17:1 I | 0.08 g |
| Fatty acids, total trans-monoenoic I | 0.43 g |
| MUFA 18:1-11 t (18:1t n-7) I | 0.31 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 2 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 4 IU |
| Vitamin D3 (cholecalciferol) I | 0.1 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water M | 58.9 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.2 g |
| Theobromine Z | 0 mg |
| Energy C | 899 kJ |
| Vitamin A, IU C | 8 IU |
| Folic acid I | 0 µg |
| Folate, food I | 8 µg |
| Betaine I | 11.1 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Beef
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted Cooked | 215 | 32.1 g | 0 g | 9.6 g |
| Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised Cooked | 228 | 32.1 g | 0 g | 10.1 g |
| Veal, shoulder, blade, separable lean and fat, cooked, braised Cooked | 225 | 31.3 g | 0 g | 10.1 g |
| Veal, leg (top round), separable lean and fat, cooked, pan-fried, not breaded Cooked | 211 | 31.8 g | 0 g | 8.4 g |
| Veal, breast, whole, boneless, separable lean only, cooked, braised Cooked | 218 | 30.3 g | 0 g | 9.8 g |
| Veal, loin, separable lean only, cooked, braised Cooked | 226 | 33.6 g | 0 g | 9.2 g |
| Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised Cooked | 209 | 33.3 g | 0 g | 8.4 g |
| Game meat, opossum, cooked, roasted Cooked | 221 | 30.2 g | 0 g | 10.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170812. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.