Meat • Deep Nutrition Analytics
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised
As a recognized meat, Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised delivers 222 calories per 100g, with energy primarily anchored by protein (30.9g) to support daily activity. Standing out in micronutrient concentration, it provides 148% of your daily value for Vitamin B12 (3.55 µg) in a standard 100g portion. Despite a higher energy concentration (2.2 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 30.9 g
- Carbohydrates
- 0 g
- Fat
- 10.9 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised supplies 30.9g of protein per 100g, accounting for approximately 56% 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 |
|---|---|
| Protein | 30.9 g |
| Energy | 928 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 10.9 g |
| Carbohydrate, by difference | 0 g |
| Energy | 222 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.5 µg |
| Zinc | 11.4 mg |
| Selenium | 35.3 µg |
| Vitamin B6 | 0.3 mg |
| Iron | 3.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 5 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin D3 (cholecalciferol) | 0.2 µg |
| Vitamin D (D2 + D3) | 0.2 µg |
| Vitamin B-12 | 3.5 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin D (D2 + D3), International Units | 6 IU |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 210 mg |
| Sodium, Na | 65 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 14 mg |
| Potassium, K | 312 mg |
| Zinc, Zn | 11.4 mg |
| Selenium, Se | 35.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 1.6 g |
| Retinol | 2 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 8 µg |
| Folate, food | 8 µg |
| Tryptophan | 0.4 g |
| Threonine | 1.4 g |
| Methionine | 0.9 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Alanine | 1.8 g |
| Glutamic acid | 5 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Hydroxyproline | 0.2 g |
| Cholesterol | 106 mg |
| Fatty acids, total trans | 0.4 g |
| Fatty acids, total saturated | 4.3 g |
| SFA 14:0 | 0.3 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 14:1 | 0.1 g |
| MUFA 16:1 | 0.4 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| SFA 17:0 | 0.1 g |
| SFA 24:0 | 0 g |
| MUFA 18:1 c | 4.6 g |
| PUFA 18:2 n-6 c,c | 0.4 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.4 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.3 g |
| Water | 57.6 g |
| Niacin | 4 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 95.6 mg |
| Folate, DFE | 8 µg |
| Betaine | 12.4 mg |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.8 g |
| Cystine | 0.3 g |
| Valine | 1.4 g |
| Arginine | 2.1 g |
| Histidine | 1 g |
| Aspartic acid | 2.9 g |
| Serine | 1.2 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 1.5 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 5.5 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| TFA 18:1 t | 0.4 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 11.4 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- steak445 g
- oz85 g
Compare Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised with Category Peers
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised vs Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
Compared to Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled, Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised has 1% more protein and 1% lower calories per 100g.
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised vs Game meat, opossum, cooked, roasted
Compared to Game meat, opossum, cooked, roasted, Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised has 2% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised?
A standard 100-gram serving of Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised contains 222 calories (929 kJ), alongside 30.9g of protein, 0g of carbohydrates, and 10.9g of fat.
In common serving sizes:- 445g (steak): ~988 kcal
- 85g (oz): ~189 kcal
Is Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised 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 steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised 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 steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised are:
- Vitamin B12: 3.55 µg (148% of your daily value)
- Zinc: 11.4 mg (104% of your daily value)
- Selenium: 35.3 µg (64% 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 170811).