Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised

Beef chuck blade roast comes from the shoulder (chuck) section of the cattle, a heavily used muscle area that develops robust flavor due to connective tissue and intramuscular fat. This cut has been a staple in traditional cuisines worldwide for centuries, prized especially in slow‑cooking methods such as braising, pot roasting, and stewing. The name 'blade roast' refers to its proximity to the scapula (shoulder blade), which gives this cut a combination of lean muscle and connective tissue that breaks down into gelatin when cooked low and slow, delivering rich mouthfeel and intensity of flavor. The chuck primal is generally located between the rib and brisket, representing some of the more economical yet savory cuts of beef. Throughout history, beef cuts were categorized by butchers based on the task muscles performed on the animal, with those that saw extensive work—like the chuck—tending toward flavorful and tougher meat unless prepared slowly. In the U.S., chuck blade roast may be labeled differently depending on trim level and fat content, such as 'separable lean only' or 'separable lean and fat' with variable fat trimming (1/8", 1/4", or 0"). While choice and prime designate USDA grading based on marbling and quality, the cooking attributes remain consistent: optimal for moist heat cooking that transforms collagen into gelatin, enhancing tenderness and taste. On the global stage, similar cuts appear in French cuisine (e.g., 'macreuse' or braised chuck) and Latin American stews (e.g., carne guisada), reflecting shared culinary value across regions for this richly flavored yet budget‑friendly beef cut. Because of its balance of flavor and connective tissue, blade roast is also used in iconic dishes such as pot roast, beef bourguignon, and slow cooker chili recipes, with cultural variations that integrate local spices, vegetables, and braising liquids like wine, stock, or beer. These traditions showcase the blade roast's adaptability and enduring presence in comfort food repertoires.

The nutritional profile of beef chuck blade roast highlights this cut as a dense source of high‑quality protein and significant fat content, reflective of its marbling and connective tissue. Per a standard 3 oz (85 g) cooked serving, it provides 26.37 g of protein and 27.26 g of total fat, including 10.86 g saturated fat. The absence of carbohydrates (0 g) and fiber means the caloric load—359 kcal—comes entirely from protein and fats. Protein in beef is considered complete, containing all essential amino acids required for human health. Beyond total protein, notable amino acids in this cut include leucine, isoleucine, and valine (branched‑chain amino acids), which are particularly important for muscle protein synthesis and recovery, especially in older adults and athletes. Micronutrients in this cut include iron (3.08 mg), which plays a pivotal role in oxygen transport and energy metabolism, and zinc (8.23 mg), essential for immune function and cellular repair. Vitamin B12 content of 2.27 µg supports red blood cell formation and neurological health. Additionally, vitamin D (0.4 µg), vitamin K (2 µg), and B vitamins like riboflavin (0.24 mg) and niacin (2.41 mg) contribute to energy metabolism. Minerals such as phosphorus (198 mg) and potassium (230 mg) further enhance the nutrient density for bone health and electrolyte balance. While the fat content is substantial, it includes monounsaturated fats (11.78 g) that are regarded as less detrimental in moderation compared to saturated fats. This cut has negligible carbohydrates and sugars, making it suitable for low‑carb diets but requiring mindful portion control in the context of overall saturated fat limits recommended by heart health organizations. Comparatively, blade roast delivers a richer calorie density than leaner cuts like top sirloin or eye of round, which may have lower fat content and higher protein ratios per serving. Understanding this nutrient distribution helps consumers choose cuts aligned with their dietary goals, whether they prioritize protein intake, nutrient density, or energy content.

Source: USDA FoodData Central (FDC ID: 168671)