Meat • Deep Nutrition Analytics
Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Delivering 196 kcal per 100 grams, Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw functions as a meat with fat (13.3g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 118% DV of Vitamin B12 (2.82 µg), making it an elite dietary source. Despite a higher energy concentration (2 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 19.2 g
- Carbohydrates
- 0 g
- Fat
- 13.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw supplies 19.2g of protein per 100g, accounting for approximately 39% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 13.3 g |
| Carbohydrate, by difference | 0 g |
| Energy | 196 kcal |
| Total Sugars | 0 g |
| Protein | 19.2 g |
| Energy | 820 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.8 µg |
| Zinc | 7 mg |
| Selenium | 22.9 µg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 184 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 4 IU |
| Vitamin B-6 | 0.4 mg |
| Vitamin A, IU | 13 IU |
| Vitamin A, RAE | 4 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 2.8 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 12 mg |
| Potassium, K | 336 mg |
| Zinc, Zn | 7 mg |
| Selenium, Se | 22.9 µg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 184 mg |
| Sodium, Na | 76 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 66.7 g |
| Niacin | 4 mg |
| Pantothenic acid | 0.7 mg |
| Choline, total | 63.9 mg |
| Folate, DFE | 3 µg |
| Betaine | 16.1 mg |
| Isoleucine | 0.8 g |
| Leucine | 1.5 g |
| Lysine | 1.7 g |
| Cystine | 0.2 g |
| Valine | 0.9 g |
| Arginine | 1.3 g |
| Histidine | 0.6 g |
| Aspartic acid | 1.7 g |
| Serine | 0.7 g |
| SFA 16:0 | 3.1 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0.4 g |
| SFA 18:0 | 2 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5.9 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 6.6 g |
| TFA 18:1 t | 0.8 g |
| Ash | 1 g |
| Retinol | 4 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 3 µg |
| Folate, food | 3 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.8 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.7 g |
| Alanine | 1.1 g |
| Glutamic acid | 3 g |
| Glycine | 0.9 g |
| Proline | 0.8 g |
| Cholesterol | 66 mg |
| Fatty acids, total trans | 0.8 g |
| Fatty acids, total saturated | 5.7 g |
| SFA 14:0 | 0.4 g |
| MUFA 14:1 | 0.1 g |
| MUFA 16:1 | 0.4 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0.2 g |
| SFA 24:0 | 0 g |
| MUFA 18:1 c | 5.1 g |
| PUFA 18:2 n-6 c,c | 0.4 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.8 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.3 g |
| Hydroxyproline | 0.1 g |
| PUFA 18:2 | 0.5 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| PUFA 18:2 CLAs | 0.1 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 7 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- roast960 g
- steak679 g
- oz113 g
Compare Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw with Category Peers
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Compared to Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, select, raw, Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw has 1% more protein and 0% lower calories per 100g.
Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw vs Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, raw
Compared to Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, raw, Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw has 0% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw?
A standard 100-gram serving of Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw contains 196 calories (820 kJ), alongside 19.2g of protein, 0g of carbohydrates, and 13.3g of fat.
In common serving sizes:- 960g (roast): ~1882 kcal
- 679g (steak): ~1331 kcal
- 113g (oz): ~221 kcal
Is Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw are:
- Vitamin B12: 2.82 µg (118% of your daily value)
- Zinc: 6.99 mg (64% of your daily value)
- Selenium: 22.9 µg (42% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170813).