💎 Key Nutrients
What Is Beef Chuck Under Blade Pot Roast? Origin and Varieties
Beef chuck under blade pot roast originates from the chuck primal cut of cattle, specifically the area near the shoulder blade. This region is composed of several interwoven muscles that experience substantial exercise during the animal’s life, making the meat rich in connective tissue and flavor. Historically, this cut has been prized in many cuisines—especially in slow‑cooked dishes such as pot roast in American cookery, Carbonade in Belgian cuisine, and similar braised dishes globally. The term “under blade” refers to its anatomical location: just beneath the scapula, where the blade bone’s muscles intersect with the shoulder. The connective tissue, particularly collagen, makes this cut tough if cooked quickly, but when braised slowly, collagen breaks down into gelatin, yielding exceptionally tender and moist results. In butcher shops, you’ll see several related labels such as blade roast, chuck roast, underblade, and boneless chuck pot roast, which are often used interchangeably depending on the exact trimming or grading. Chuck roasts vary by USDA grade—select, choice, and prime—with gradations reflecting fat marbling and tenderness. Modern culinary traditions emphasize using this cut in one‑pot meals, pairing it with root vegetables, broths, and aromatic herbs, making it ideal for hearty family meals or Sunday dinners. Braising in wine or stock infuses deep flavor, and the resting period after cooking further enhances juiciness as muscle fibers relax and redistribute internal juices.
Nutrition Profile: A Detailed Breakdown
A typical 100g cooked serving of beef chuck under blade pot roast provides about 288 kcal with 27.17g of protein and 19.02g of total fat, while containing no carbohydrates or dietary fiber—typical of pure meat cuts. The protein in beef is considered complete, supplying all essential amino acids such as leucine, isoleucine, and valine, critical for muscle protein synthesis and maintenance. This cut is especially rich in iron (2.67mg) and zinc (9.28mg) per 100g, both of which are essential for immune function, wound healing, and cellular metabolism. In particular, heme iron from beef is more bioavailable than non‑heme iron from plant sources, making it highly valuable in diets where iron deficiency is a concern. It also provides vitamin B12 (2.88µg)—crucial for nerve health and red blood cell formation—and selenium (31.7µg), which supports antioxidant defense systems. With saturated fat constituting about 7.854g per 100g, including 16:0 palmitic and 18:0 stearic acids, awareness of intake in the context of overall dietary fat is important for lipid management. The trans fat content (~1.178g) mainly reflects naturally occurring ruminant trans fats rather than industrial trans fats, but it still contributes to total fat. Comparing it to leaner cuts like beef round or sirloin, chuck roast has higher fat and calorie content, offering richer flavor but requiring portion awareness for balanced meals. While it lacks carbohydrates, its nutritional richness comes from micronutrients often limited in other diets, such as iron and B12—especially beneficial for individuals with increased needs such as athletes, pregnant women at risk of anemia, or those recovering from injury. The absence of sugars and fiber reflects its pure muscle composition, differentiating it starkly from plant‑based foods and underscoring the importance of pairing with vegetables to achieve balanced meal patterns.
Evidence-Based Health Benefits
Beef, as an unprocessed red meat, has both well‑established nutritional benefits and notable considerations in health research. 1. High‑quality protein for muscle and metabolic health: The rich amino acid profile supports muscle protein synthesis, making lean beef an effective component for strength training and recovery. Research reviews note lean unprocessed beef contributes beneficially to protein intake without significantly affecting major cardiovascular risk factors when consumed in moderation. A systematic review indicated daily lean beef intake did not significantly worsen most blood lipids or blood pressure, though a small increase in LDL cholesterol was observed relative to diets lower in beef. (科学直通车) 2. Iron status and prevention of anemia: Beef is a particularly dense source of heme iron, which is more readily absorbed than plant iron, helping to prevent iron‑deficiency anemia, especially in populations with higher iron requirements such as young women and adolescents. Studies in nutritional epidemiology emphasize this benefit as part of balanced diets. (Frontiers) 3. Zinc and immune function: Zinc in beef supports immune responses, DNA synthesis, and wound healing. Many diets are low in zinc, and beef can help fill this gap due to high bioavailability. Research in nutrition science highlights zinc’s importance for enzymatic processes and immune competence. (Frontiers) 4. B‑vitamin complex for energy metabolism: With substantial amounts of vitamin B12, niacin, riboflavin, and B6, beef supports energy production, neurological function, and red blood cell formation. Vitamin B12 is particularly noteworthy as it is primarily found in animal products, making lean beef an important dietary source. (My Food Data) 5. Appetite and satiety regulation: High‑protein foods like beef have been shown in clinical settings to increase feelings of satiety and support weight management when integrated into balanced diets. Adequate protein helps regulate hunger hormones and preserve lean body mass during calorie restriction.
❤️ Health Benefits
Supports Muscle Protein Synthesis
Provides all essential amino acids required for muscle repair and growth.
Evidence: moderate⚖️ Comparisons
Vs. Beef sirloin steak
Sirloin is leaner with fewer calories and less fat per 100g than chuck roast.
🧊 Storage Guide
❄️
Fridge
3–4 days cooked
🧊
Freezer
6–12 months cooked or raw
⚠️ Signs of
Spoilage:
- smell: Sour or off odor
- visual: Discoloration, mold
- texture: Slimy feel
- when to discard: Any strong off smell or sticky texture
👥 Special Considerations
elderly
Why: Helps preserve lean mass and prevent anemia.
Recommendation: Include for muscle and iron support
athletes
Why: High‑quality protein for repair and performance.
Recommendation: Good for recovery meals
children
Why: Supports growth but balance with variety.
Recommendation: Occasional lean servings
pregnancy
Why: Provides iron and B12 important for fetal development but monitor saturated fat.
Recommendation: Consume in moderation
breastfeeding
Why: Supports protein and micronutrient needs.
Recommendation: Include lean cuts
🔬 Detailed Nutrition Profile (USDA)
Common Portions
3.00 oz
(85.00g)
1.00 roast
(629.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 53.3900 | g |
| Energy | 288.0000 | kcal |
| Energy | 1203.0000 | kJ |
| Protein | 27.1700 | g |
| Total lipid (fat) | 19.0200 | g |
| Ash | 1.3300 | g |
| Carbohydrate, by difference | 0.0000 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 0.0000 | g |
| Calcium, Ca | 14.0000 | mg |
| Iron, Fe | 2.6700 | mg |
| Magnesium, Mg | 20.0000 | mg |
| Phosphorus, P | 171.0000 | mg |
| Potassium, K | 261.0000 | mg |
| Sodium, Na | 64.0000 | mg |
| Zinc, Zn | 9.2800 | mg |
| Copper, Cu | 0.0920 | mg |
| Manganese, Mn | 0.0120 | mg |
| Selenium, Se | 31.7000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.0660 | mg |
| Riboflavin | 0.2110 | mg |
| Niacin | 3.4650 | mg |
| Pantothenic acid | 0.6770 | mg |
| Vitamin B-6 | 0.2920 | mg |
| Folate, total | 7.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 7.0000 | µg |
| Folate, DFE | 7.0000 | µg |
| Choline, total | 85.4000 | mg |
| Betaine | 10.1000 | mg |
| Vitamin B-12 | 2.8800 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 8.0000 | µg |
| Retinol | 8.0000 | µg |
| Carotene, beta | 0.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 28.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.0600 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 5.0000 | IU |
| Vitamin D (D2 + D3) | 0.1000 | µg |
| Vitamin D3 (cholecalciferol) | 0.1000 | µg |
| Vitamin K (phylloquinone) | 1.6000 | µg |
| Fatty acids, total saturated | 7.8540 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0000 | g |
| SFA 14:0 | 0.5500 | g |
| SFA 16:0 | 4.2860 | g |
| SFA 17:0 | 0.2280 | g |
| SFA 18:0 | 2.7620 | g |
| SFA 20:0 | 0.0150 | g |
| SFA 24:0 | 0.0120 | g |
| Fatty acids, total monounsaturated | 8.7630 | g |
| MUFA 14:1 | 0.1090 | g |
| MUFA 16:1 | 0.5600 | g |
| MUFA 16:1 c | 0.5600 | g |
| MUFA 17:1 | 0.1450 | g |
| MUFA 18:1 | 7.9030 | g |
| MUFA 18:1 c | 6.7260 | g |
| MUFA 18:1-11 t (18:1t n-7) | 0.4060 | g |
| MUFA 20:1 | 0.0450 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 0.8580 | g |
| PUFA 18:2 | 0.7440 | g |
| PUFA 18:2 n-6 c,c | 0.6480 | g |
| PUFA 18:2 CLAs | 0.0970 | g |
| PUFA 18:3 | 0.0380 | g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.0380 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:2 n-6 c,c | 0.0070 | g |
| PUFA 20:4 | 0.0590 | g |
| PUFA 20:5 n-3 (EPA) | 0.0030 | g |
| PUFA 22:5 n-3 (DPA) | 0.0050 | g |
| PUFA 22:6 n-3 (DHA) | 0.0020 | g |
| Fatty acids, total trans | 1.1780 | g |
| Fatty acids, total trans-monoenoic | 1.1780 | g |
| TFA 18:1 t | 1.1780 | g |
| Cholesterol | 98.0000 | mg |
| Tryptophan | 0.3060 | g |
| Threonine | 1.1960 | g |
| Isoleucine | 1.1560 | g |
| Leucine | 2.1860 | g |
| Lysine | 2.3760 | g |
| Methionine | 0.7720 | g |
| Cystine | 0.2850 | g |
| Phenylalanine | 1.0340 | g |
| Tyrosine | 0.9370 | g |
| Valine | 1.2280 | g |
| Arginine | 1.7890 | g |
| Histidine | 0.8800 | g |
| Alanine | 1.5500 | g |
| Aspartic acid | 2.4370 | g |
| Glutamic acid | 4.2980 | g |
| Glycine | 1.2400 | g |
| Proline | 1.1170 | g |
| Serine | 1.0440 | g |
| Hydroxyproline | 0.1860 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 170214)
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