Beef, chuck, top blade, separable lean only, trimmed to 0" fat, select, cooked, broiled

Beef chuck top blade refers to a specific portion of the chuck primal cut from cattle, specifically the shoulder region near the top blade muscle (infraspinatus). This region is part of the forequarter of the animal and historically has been prized for its robust, beefy flavor and relatively tender texture compared with other parts of the chuck, which can be tougher. When separated from the surrounding fat and connective tissues, the lean muscle yields a cut that cooks evenly and benefits from dry heat methods like broiling, grilling, or roasting. The USDA categorizes this food as a beef product under the Foundation Food types, with an FDC ID of 168739 that corresponds to the lean, trimmed, cooked form. While the broader category “chuck” includes several roast and steak cuts, the top blade is often marketed as top blade steak or shoulder top blade steak. This cut traces its origin to traditional beef butchery, where primal and subprimal divisions helped allocate muscles for specific cooking applications. Chuck cuts, in general, were considered workhorse meats due to their proximity to the shoulder and high use in cooking stews and slow braises. However, modern meat processing increasingly yields leaner portions with less external fat, enabling consumers to prepare them with methods suitable for lean proteins. Across cultures, beef chuck top blade is featured in everything from American steak dinners to Mexican carne asada, reflecting its versatility. The term "lean only" indicates that visible fat has been trimmed to 0 inches, which aligns with dietary guidelines favoring lean protein to reduce saturated fat intake. Different grades (select, choice, prime) signal varying levels of marbling and flavor — the select grade included here is leaner with slightly lower fat content compared to choice or prime. Today, lean cuts like the top blade offer an intersection of high nutrient density and culinary flexibility. Whether in steak form or cut into strips for stir‑fry, this beef portion delivers substantial amounts of protein and essential micronutrients with a relatively modest calorie load. Its preparation and utilization have adapted over time to suit modern dietary priorities including higher protein intake for muscle maintenance and weight management. Learn to recognize beef chuck top blade by its grain pattern and firm texture while shopping, and compare it with other lean beef cuts like round top or sirloin to decide cooking applications. Its history and butchery context help explain why beef remains one of the most consumed and studied protein sources globally.

The nutrition profile of lean beef chuck top blade reveals why it’s valued as a nutrient‑dense protein source. In a standard 3‑ounce cooked, broiled portion (85 grams), this cut delivers ~156 calories, with ~22 grams of protein — providing a high protein density for supporting muscle protein synthesis, satiety, and metabolic health. Unlike many other protein sources, beef offers a complete amino acid profile, meaning it supplies all nine essential amino acids needed for maintenance and repair of body tissues. In addition to macronutrients, this cut contains minimal carbohydrates and no dietary fiber, making it compatible with low‑carbohydrate diets. Regarding fat content, the trimmed lean cut provides ~6.8 grams of total fat per serving, including about 2.3 grams of saturated fat. Saturated fats, while often scrutinized for cardiovascular effects, can be part of a balanced intake when overall dietary patterns emphasize plant foods, whole grains, and lean protein choices. Importantly, lean beef also provides trace amounts of polyunsaturated and monounsaturated fats, which have favorable effects on lipid profiles when substituted for saturated fat in the diet. From a micronutrient perspective, lean beef chuck top blade is a source of bioavailable iron — approximately 2.8 mg per 100 grams — which is heme iron, the form most readily absorbed by the body. This makes it particularly valuable for individuals at risk of iron deficiency, such as menstruating women or endurance athletes. Additionally, beef supplies significant zinc, which supports immune function and wound healing, and selenium, an antioxidant trace mineral important for thyroid health. The cut also offers vitamin B12 — ~3.8 µg per 100g, essential for red blood cell formation, neurological health, and DNA synthesis. Other B vitamins, including niacin (B3), vitamin B6, riboflavin (B2) and thiamin (B1), contribute to energy metabolism and nervous system function. Comparatively, lean beef chuck top blade provides a nutrient density that rivals many other protein foods. For example, per ounce, lean beef often offers higher zinc and vitamin B12 than comparable portions of pork or poultry. When considering nutrient density (nutrient content relative to calories), it stands out for its combination of protein and micronutrient content. This makes it especially useful for populations needing higher protein without excess calories, such as older adults aiming to maintain muscle mass, or athletes during recovery phases. By understanding the numbers behind this cut — from amino acids to key minerals — individuals can make informed dietary choices that balance energy needs with micronutrient adequacy. Choosing lean beef as part of a varied diet supports overall nutrient intake and aligns with dietary recommendations for lean protein sources.

Numerous studies and dietary guidelines highlight the health benefits of lean beef consumption, particularly in the context of overall nutrient adequacy and balanced diets. Lean beef, including cuts like chuck top blade, contributes high‑quality protein and micronutrients that are challenging to obtain from plant sources alone. 1. Supports Muscle Maintenance and Growth: Beef delivers complete protein with all essential amino acids. Amino acids such as leucine act as triggers for muscle protein synthesis. Evidence indicates that adequate high‑quality protein intake is critical for preserving lean body mass, especially among older adults experiencing age‑related muscle loss (sarcopenia). 2. Enhances Iron Status: The heme iron found in beef is more bioavailable than non‑heme iron from plant foods. A recent study showed that consuming beef regularly was associated with improved iron intake and adequacy among older adults with otherwise marginal nutrient profiles, addressing common gaps in iron and B vitamin intake prevalent in this population. The Dietary Guidelines for Americans recommend lean meats as part of a nutrient‑dense diet to help meet iron requirements. 3. Supports Immune Function: Beef provides zinc and selenium, both essential for optimal immune responses. Zinc plays a role in immune cell development and antioxidant defense, while selenium is involved in protecting cells from oxidative stress. 4. Promotes Energy Metabolism: B vitamins in beef, including vitamin B12, B6, niacin, and riboflavin, are co‑factors in energy production pathways. Vitamin B12 is particularly noteworthy because it is found naturally only in animal products and is essential for neurological health and red blood cell formation. 5. May Fit Heart‑Healthy Diets When Lean: Recent reviews suggest that lean, unprocessed beef can be incorporated into heart‑healthy diets without significantly increasing cardiovascular disease risk factors when total saturated fat intake is controlled. The focus on lean cuts like the top blade aligns with this evidence, emphasizing inclusion as part of an overall balanced dietary pattern. While evidence supports these benefits, moderation is key. Consuming lean beef in appropriate portions and balancing intake with vegetables, whole grains, and other nutrient‑dense foods maximizes health benefits while minimizing risks associated with excessive red meat intake.

Despite its benefits, individuals should approach red meat consumption with balanced consideration of potential risks. Observational data link high intakes of red and processed meats with increased risks of type 2 diabetes, certain cancers (e.g., colorectal cancer), and cardiovascular disease. Such associations appear stronger with processed meats that contain nitrates and preservatives and with very high saturated fat intake.

Source: USDA FoodData Central (FDC ID: 168739)