Meat • Deep Nutrition Analytics
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised is a meat providing 196 kcal per 100g serving, primarily fueled by protein (31.5g) for structured dietary protein for cellular and muscle maintenance. Remarkably, just 100g supplies an outstanding 141% DV of Vitamin B12 (3.39 µg), ranking it among the most concentrated natural sources. A higher calorie density (2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 31.5 g
- Carbohydrates
- 0 g
- Fat
- 7.8 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised supplies 31.5g of protein per 100g, accounting for approximately 64% 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) | 7.8 g |
| Carbohydrate, by difference | 0 g |
| Energy | 196 kcal |
| Total Sugars | 0 g |
| Protein | 31.5 g |
| Energy | 820 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.4 µg |
| Zinc | 9.4 mg |
| Selenium | 38.1 µg |
| Vitamin B6 | 0.5 mg |
| Iron | 3.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin D (D2 + D3), International Units | 5 IU |
| Vitamin B-6 | 0.5 mg |
| Vitamin A, IU | 6 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 3.4 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 13 mg |
| Potassium, K | 359 mg |
| Zinc, Zn | 9.4 mg |
| Selenium, Se | 38.1 µg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 234 mg |
| Sodium, Na | 61 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 60.4 g |
| Niacin | 4.7 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 101 mg |
| Folate, DFE | 8 µg |
| Betaine | 10.8 mg |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.8 g |
| Cystine | 0.3 g |
| Valine | 1.5 g |
| Arginine | 2.1 g |
| Histidine | 1 g |
| Aspartic acid | 2.9 g |
| Serine | 1.2 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.9 g |
| MUFA 18:1 | 3 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 | 3.4 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| TFA 18:1 t | 0.3 g |
| PUFA 18:2 CLAs | 0 g |
| Fatty acids, total trans | 0.3 g |
| Fatty acids, total saturated | 2.6 g |
| SFA 14:0 | 0.2 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| SFA 17:0 | 0.1 g |
| SFA 24:0 | 0 g |
| MUFA 18:1 c | 2.7 g |
| PUFA 18:2 n-6 c,c | 0.4 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.3 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.2 g |
| Ash | 1.4 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 | 5.1 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Hydroxyproline | 0.2 g |
| Cholesterol | 98 mg |
Serving calculator
Nutritional Highlights & Outliers
Iron Rich
Provides 3.6 mg of dietary iron (20% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Zinc Rich
Contains 9.4 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- oz85 g
- roast787 g
Compare Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised with Category Peers
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised vs Lamb, New Zealand, imported, hind-shank, separable lean only, cooked, braised
Compared to Lamb, New Zealand, imported, hind-shank, separable lean only, cooked, braised, Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised has 3% less protein and 0% higher calories per 100g.
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised vs Veal, composite of trimmed retail cuts, separable lean only, cooked
Compared to Veal, composite of trimmed retail cuts, separable lean only, cooked, Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised has 1% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised?
A standard 100-gram serving of Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised contains 196 calories (820 kJ), alongside 31.5g of protein, 0g of carbohydrates, and 7.8g of fat.
In common serving sizes:- 85g (oz): ~167 kcal
- 787g (roast): ~1543 kcal
Is Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, 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 only, trimmed to 0" fat, all grades, 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 only, trimmed to 0" fat, all grades, 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 only, trimmed to 0" fat, all grades, cooked, braised are:
- Vitamin B12: 3.39 µg (141% of your daily value)
- Zinc: 9.44 mg (86% 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 171200).