Meat • Deep Nutrition Analytics
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
Delivering 207 kcal per 100 grams, Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised functions as a meat with protein (30.9g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 139% of your daily value for Vitamin B12 (3.34 µg) in a standard 100g portion. While caloric density is concentrated at 2.1 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 30.9 g
- Carbohydrates
- 0 g
- Fat
- 9.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised supplies 30.9g of protein per 100g, accounting for approximately 60% 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) | 9.3 g |
| Carbohydrate, by difference | 0 g |
| Energy | 207 kcal |
| Total Sugars | 0 g |
| Protein | 30.9 g |
| Energy | 866 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.3 µg |
| Zinc | 9.2 mg |
| Selenium | 38.1 µg |
| Vitamin B6 | 0.5 mg |
| Iron | 3.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin D (D2 + D3), International Units | 6 IU |
| Vitamin B-6 | 0.5 mg |
| Vitamin A, IU | 22 IU |
| Vitamin A, RAE | 6 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 3.3 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 13 mg |
| Potassium, K | 353 mg |
| Zinc, Zn | 9.2 mg |
| Selenium, Se | 38.1 µg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 230 mg |
| Sodium, Na | 60 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 4.2 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0.3 g |
| TFA 18:1 t | 0.4 g |
| Water | 59.5 g |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 99.2 mg |
| Folate, DFE | 8 µg |
| Betaine | 11 mg |
| Isoleucine | 1.3 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Cystine | 0.3 g |
| Valine | 1.4 g |
| Arginine | 2 g |
| Histidine | 1 g |
| Aspartic acid | 2.8 g |
| Serine | 1.2 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 3.8 g |
| Ash | 1.4 g |
| Retinol | 6 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 8 µg |
| Folate, food | 8 µg |
| Tryptophan | 0.3 g |
| Cholesterol | 98 mg |
| Fatty acids, total trans | 0.4 g |
| Fatty acids, total saturated | 3.3 g |
| SFA 14:0 | 0.2 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 14:1 | 0.1 g |
| MUFA 16:1 | 0.3 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| Threonine | 1.4 g |
| Methionine | 0.9 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Alanine | 1.8 g |
| Glutamic acid | 4.9 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| SFA 17:0 | 0.1 g |
| SFA 24:0 | 0 g |
| MUFA 18:1 c | 3.4 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) | 0.2 g |
| Hydroxyproline | 0.2 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 18:2 | 0.4 g |
Serving calculator
Nutritional Highlights & Outliers
Iron Rich
Provides 3.7 mg of dietary iron (21% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Zinc Rich
Contains 9.2 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- roast793 g
- oz85 g
Compare Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised with Category Peers
Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled vs Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
Compared to Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled, Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised has 6% more protein and 0% higher calories per 100g.
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised vs Game meat, rabbit, domesticated, composite of cuts, cooked, stewed
Compared to Game meat, rabbit, domesticated, composite of cuts, cooked, stewed, Beef, shoulder pot roast, boneless, separable lean and fat, 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, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised?
A standard 100-gram serving of Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised contains 207 calories (866 kJ), alongside 30.9g of protein, 0g of carbohydrates, and 9.3g of fat.
In common serving sizes:- 793g (roast): ~1642 kcal
- 85g (oz): ~176 kcal
Is Beef, shoulder pot roast, boneless, separable lean and fat, 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, shoulder pot roast, boneless, separable lean and fat, 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, shoulder pot roast, boneless, separable lean and fat, 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, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised are:
- Vitamin B12: 3.34 µg (139% of your daily value)
- Zinc: 9.22 mg (84% of your daily value)
- Selenium: 38.1 µg (69% 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 171225).