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

Beef, chuck top blade refers to a specific cut of beef from the shoulder region (chuck) of cattle (Bos taurus). The chuck primal is one of the nine primary beef sections recognized by meat scientists and butchers; it lies between the rib and the fore shank. Specifically, the top blade muscle (also known anatomically as the infraspinatus) is found in the upper portion of the shoulder and is a single muscle with relatively fine muscle fibers, making it more tender than many other chuck cuts. Beef has been a dietary staple for millennia; archaeological evidence indicates cattle domestication for meat and draft purposes occurred around 8000–6000 BCE in regions such as Mesopotamia and the Indus Valley. Over time, cattle breeds were selected both for draft and for meat quality, culminating in modern breeds such as Angus, Hereford, and Charolais, prized for their marbling and flavor. In culinary contexts, the term "top blade" may be used interchangeably with "flat iron steak" when referring to the same muscle cut in different styles or thicknesses. Historically, this cut was underutilized because it contained a connective tissue seam; but with modern butchery techniques, it's often separated to maximize tenderness and cooking versatility. Today, chuck top blade steaks are available in a range of trim levels and grades, including USDA Choice and Prime. This particular version, "separable lean only, trimmed to 0" fat," indicates that all visible external fat has been removed, making the nutrient profile leaner than standard cuts with marbling intact. Beef grows through a series of production stages including breeding, feedlot finishing, slaughter, chilling, trimming, and fabrication into retail cuts. The quality grade (Choice in this case) is assigned on the basis of marbling and maturity; Choice sits between Select and Prime in USDA grading hierarchy, with moderate marbling that balances flavor and leanness. Regional variations exist in how this cut is labeled; for example, in the U.K. it may be referred to as part of the shoulder steak, while in Australia it may simply be labeled under chuck steak categories. Regardless of nomenclature, this lean beef cut provides consistent nutrition and cooking performance. From a production standpoint, chuck cuts are less expensive than loin or rib cuts due to higher connective tissue content and steeper muscle fiber orientation. Culinary science has elevated their status through specialized preparation (slow cooking, sous vide, broiling), which can yield tender, flavorful meat. Across cultures, chuck top blade appears in diverse dishes: as steaks grilled or broiled, thinly sliced in stir‑fries, or slow braised in stews. Its robust flavor profile derives from higher myoglobin and connective tissue compared with lighter meats, contributing to both sensory appeal and nutritional richness.

The nutrition profile of beef, chuck top blade (lean, trimmed, broiled) is dominated by protein and essential micronutrients. Per 100g cooked (approximately 3 oz), it delivers ~26.11g protein, making it a protein‑dense choice among meats; this supports muscle synthesis and maintenance. Protein quality in beef is high, with all essential amino acids present in balanced proportions, including leucine, isoleucine, and valine which are particularly important for muscle protein synthesis. Protein aside, the cut contains ~11.65g total fat, with ~3.62g saturated fat. Although saturated fat has historically been linked to cardiovascular risk, unprocessed lean beef in moderate amounts contributes beneficial fatty acids, including monounsaturated fats that support lipid metabolism. The fat content also contributes to satiety and nutrient absorption of fat‑soluble compounds. There are ~0g carbohydrates, which makes this cut suitable for low‑carbohydrate diets. Water comprises the majority of the remainder, supporting juiciness and volumetric satiety. Micronutrients in this lean beef cut are noteworthy. Iron (≈ 2.81mg per 100g) is predominantly in the heme form, which is more bioavailable than non‑heme iron from plant sources. Iron is critical for oxygen transport and energy metabolism. Zinc (~ 8.92mg) is another standout micronutrient; it plays roles in immune function, DNA synthesis, and wound healing. Vitamin B12 (~ 3.42µg) helps support red blood cell formation and neurological function, while B6 (~ 0.324mg) participates in amino acid metabolism. Other B vitamins like niacin (~ 3.665mg) and riboflavin (~ 0.232mg) also contribute to energy metabolism. In comparison to other cuts, top blade lean beef offers a more favorable protein‑to‑fat ratio than, say, ribeye or brisket, and exceeds the iron and zinc density of many poultry cuts. While compared with ground beef or higher‑fat cuts, this lean cut will provide slightly fewer calories with similar essential nutrient content. Beef also contains bioavailable forms of phosphorus (~ 218mg), potassium (~ 304mg), and selenium (~ 20µg), each playing distinct physiological roles such as bone mineralization, electrolyte balance, antioxidant defense, and thyroid metabolism. The amino acid profile further reinforces its nutritional quality. Essential amino acids like leucine (~ 2.308g per 100g) and lysine (~ 2.45g) are especially abundant, supporting muscle health, immune response, and enzyme synthesis. Collagen‑related peptides from connective tissue contribute glycine and proline, which some research suggests may have roles in joint health and gut integrity. Taken together, this cut stands out as a multi‑nutrient package, especially for populations with higher protein requirements such as athletes, elderly adults, and those undergoing recovery from illness or surgery.

Source: USDA FoodData Central (FDC ID: 168738)