Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised

Beef chuck blade roast is a cut of red meat sourced from the shoulder (chuck) primal, specifically the area around the blade bone. Historically, the chuck region was prized in pastoral and agrarian cultures for its rich flavor and versatility—often slow‑cooked over coals or braised in liquid to tenderize its relatively tough muscle fibers. The term "blade" refers to the portion of the chuck that lies adjacent to the shoulder blade bone, which is dense with connective tissue and lean muscle. Unlike tenderloin or ribeye, the blade roast is not a quick‑grilling cut and benefits from slow, moist cooking methods like braising that break down collagen and develop deep meaty flavors. This particular item—separable lean only, trimmed to 0" fat, cooked and braised—denotes that all visible external fat has been trimmed to a clean cut, and only the lean muscle component is analyzed nutritionally. It’s often labeled "separable lean only" in databases and recipes. While standard beef cuts can vary in fat content, this version is tailored for people seeking leaner protein without extra fat. The USDA classifies beef products meticulously by cut, fat trim level, and cooking method; this ensures that nutrition values are anchored in real, analyzable portions rather than generic estimates. In culinary terms, blade roast has siblings like the arm roast, chuck pot roast, and under‑blade pot roast. Differences among these relate primarily to muscle location and connective tissue content. Blade roasts are often used interchangeably with chuck roasts in home kitchens. While not as tender as premium cuts, when braised in broth, wine, or stock for hours, the collagen in the connective tissue dissolves into gelatin, yielding moist, richly flavored meat that pairs with root vegetables and robust herbs. It’s traditionally featured in slow cooker recipes and pot roasts across European, American, and Latin American cuisines, with variations that span from French beef bourguignon to Mexican barbacoa. For nutrition seekers, the blade roast’s appeal lies in its dense protein content and nutrient‑rich profile, including iron and B vitamins. Though it’s part of the broader "red meat" category—which has complex health implications—the lean trim of this cut positions it toward the moderate, nutrient‑focused end of the spectrum. Cultural approaches to beef vary: some Indigenous and pastoral communities celebrate boiled and smoked beef as a staple, while others emphasize occasional consumption within balanced diets. Today, lean beef like this is often recommended for strength training menus, high‑protein meal prep, and traditional hearty dinners. Its robust flavor and adaptability make it a chef’s choice for sauces, braises, and slow‑roasted entrees.

The nutrition profile of lean beef chuck blade roast reflects its role as a high‑protein, nutrient‑dense food. A 100 g cooked portion provides about 216 kcal, with ~31 g of complete protein and ~13 g of total fat. Carbohydrates are virtually nonexistent, which makes it compatible with low‑carb and ketogenic diets. Protein in beef contains all nine essential amino acids in proportions ideal for human metabolism, supporting muscle synthesis and tissue repair. From a macro perspective, lean blade roast delivers ~31 g of protein per 100 g, which corresponds to roughly ~62% of daily daily value (DV) for most adults based on a 2,000 kcal diet (DV varies by age, sex, and activity). Protein is critical not only for muscle builders and athletes but also for older adults aiming to preserve lean mass. In addition to protein, the roast provides ~13.3 g total fat, including ~5.16 g saturated fat. While some saturated fat supports fat‑soluble vitamin absorption and hormone synthesis, higher intakes are linked to elevated LDL cholesterol; thus, moderation is important. Beef’s micronutrient density is noteworthy. It contains heme iron (~3.7 mg per 100 g cooked), a form of iron that the body absorbs significantly more efficiently than non‑heme iron found in plants. This is especially relevant for individuals at risk of iron deficiency, including menstruating women and endurance athletes. In addition, the roast provides zinc (~10.2 mg) and selenium (~26.7 µg), both of which are important for immune function and antioxidant enzyme systems. Vitamin B12 (~2.47 µg) is abundant in this animal protein source; B12 is essential for nerve health and red blood cell formation and isn’t reliably available in plant foods. When comparing this beef cut to others, lean cuts like tenderloin or sirloin may provide slightly less fat and similar protein, while fattier cuts like ribeye contain higher calories and fat. Compared with white meats such as chicken, beef offers more iron and zinc per serving, which can be particularly advantageous for those with higher micronutrient needs. However, the saturated fat content is generally higher in beef vs poultry or fish. Despite its strengths, it’s vital to consider overall dietary patterns. Excessive red meat intake—particularly processed forms—is associated with increased cardiometabolic risk in epidemiological research; choosing lean cuts and balancing with vegetables, legumes, and whole grains can mitigate potential downsides. Ultimately, blade roast fits into a well‑rounded diet when portions and cooking methods are considered thoughtfully.

### 1. High‑Quality Protein for Muscle and Metabolic Health Beef is among the richest sources of complete protein, meaning it supplies all essential amino acids in ratios that support human physiology. Protein intake stimulates muscle protein synthesis, which is crucial for strength, mobility, and metabolic rate—especially in older adults. Studies in clinical nutrition consistently show that higher protein diets enhance satiety and preserve lean mass during weight loss. ### 2. Bioavailable Iron to Combat Deficiency Lean beef supplies heme iron, which is absorbed 2–3 times more efficiently than plant (non‑heme) iron. Heme iron is particularly beneficial for individuals at risk of anemia, such as menstruating women and endurance athletes. A recent review highlighted that red meat significantly contributes to iron status improvement in populations with marginal iron stores. ### 3. Rich Source of Zinc for Immune Function Zinc in beef plays a central role in immune response, wound healing, and DNA synthesis. In trials where zinc was supplemented in deficient individuals, improvements in immune markers were observed. ### 4. B Vitamins (Especially B12) for Nervous System Health Vitamin B12 is essential for nerve myelination and red blood cell production. Animal proteins like beef are the primary source of B12 in human diets. Deficiency leads to anemia and neurological symptoms. ### 5. Support for Weight Management and Satiety High‑protein foods like beef increase satiety hormones and reduce overall caloric intake when incorporated into meals. Research comparing protein sources often finds beef comparable to other high‑quality proteins like poultry and fish in terms of satiety and glycemic control. Although beef has health benefits, consumption should be moderated in the context of overall dietary quality. Observational studies link high intakes of red and processed meat with increased risks of cardiovascular disease and certain cancers; choosing lean cuts and cooking methods like braising can help reduce harmful compounds formed at high temperatures.

Despite its nutrient density, red meat consumption carries risks when eaten in excess or prepared improperly. Broad population studies associate high intake of red meat with increased risk of type 2 diabetes, cardiovascular disease, and some cancers—particularly colorectal cancer. The International Agency for Research on Cancer classifies red meat as probably carcinogenic, based on consistent epidemiological evidence linking elevated consumption to colorectal risk. Processed meats show even stronger associations. (维基百科) Saturated fat and cholesterol in beef can raise LDL cholesterol in susceptible individuals, contributing to atherosclerosis. People with familial hypercholesterolemia, established cardiovascular disease, or metabolic syndrome should monitor portion sizes and frequency. Methods that minimize formation of HCAs and PAHs—such as stewing, braising, and baking—are preferred over high‑temperature grilling or charring. Individuals with iron overload conditions like hemochromatosis should limit red meat to avoid exacerbating excess iron absorption. For certain populations—such as those with gout—high purine intake from red meat can trigger flare‑ups. Those with kidney disease may also need to moderate protein to manage renal workload. Children and adolescents benefit from nutrient‑rich proteins but should receive balanced variety rather than large daily portions of red meat. Ultimately, personalization and moderation are key: lean cuts like this blade roast have a more favorable fat profile than untrimmed cuts but should still be integrated into a diverse dietary pattern.

### Selection Tips When purchasing a blade roast, look for meat with a deep red color and tight grain. Lean cuts should have minimal marbling and no off‑odors. USDA grading (Prime, Choice, Select) can guide expectations: Choice offers a balance of flavor and leanness. ### Safe Storage Raw beef should be stored at ≤40°F (4°C) and used within 3–5 days of purchase; cooked beef lasts 3–4 days in the fridge. In the freezer (0°F / −18°C), quality remains good for 4–12 months when properly wrapped. Never leave beef at room temperature for more than 2 hours (1 hour above 90°F) due to bacterial growth in the danger zone (40–140°F). ### Preparation and Cooking Braising is ideal: sear the roast first at high heat to develop flavor, then cook slowly in liquid at low temperatures. This breaks down collagen and yields tender meat. Use a meat thermometer to ensure a safe internal temperature of at least 145°F (63°C) followed by a 3‑minute rest for safety and quality. Avoid charring, which forms HCAs linked to increased cancer risk. ### Nutrient Preservation Moist, slow cooking retains more B vitamins than high‑heat grilling. Pairing with vitamin C‑rich vegetables like bell peppers can enhance iron absorption from beef. Avoid prolonged high heat that can degrade certain micronutrients.

Beef chuck blade roast shines in braised entrees, stews, and slow‑cooked meals. Pairing it with fibrous vegetables like carrots, onions, and leafy greens boosts satiety and balances the meal. For keto meals, pair with low‑carb sides like cauliflower mash. Mediterranean‑inspired dishes with tomatoes, herbs, and legumes can marry flavor and health. Avoid pairing large portions with high‑glycemic sides if glucose management is a priority.

Vitamin C (from citrus or peppers) enhances iron absorption, whereas calcium in dairy can inhibit it when consumed at the same time. High fiber slows digestion, which can help moderate blood glucose but may slightly reduce mineral absorption.

In keto and paleo diets, lean beef provides protein and fat for energy without carbohydrates. For diabetic diets, control portion size and pair with low‑glycemic vegetables. Not suitable for vegan or vegetarian diets. For heart‑healthy eating, choose lean cuts and limit saturated fat.

Source: USDA FoodData Central (FDC ID: 170215)