Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw

Beef shoulder top blade steak is a cut of red meat extracted from the upper part of the cow’s shoulder, nestled within the chuck primal. Though similar to the more familiar flat iron steak, the top blade steak typically contains a central line of connective tissue which can influence tenderness if not handled correctly. This cut originates from the bovine chuck area — a section well‑worked by the animal and rich in flavor due to moderate marbling and robust muscle fiber structures. Historically, beef cuts like the top blade have been prized in both traditional and contemporary cuisines for their rich, beefy taste and relative affordability compared with premium cuts such as ribeye or tenderloin. In markets across North America and Europe, the naming conventions may vary: some butchers refer to top blade steak simply as "blade steak" or "chuck top blade," while culinary guides may mention flat iron steak in the same context due to their anatomical proximity, though they are distinct muscles. The cut’s culinary versatility — from quick grills to slow braises — reflects its dual nature: a flavorful but somewhat tough cut if prepared without attention to connective tissues. The USDA categorizes this meat under “Beef Products,” and its compositional profile can differ slightly depending on grading (Select, Choice, or Prime) and trimming practices. Leaner trims reduce total fat, making it a viable inclusion in balanced diets aimed at maintaining muscle mass or supporting micronutrient intake. In global cuisines, from American backyard grills to Asian stir‑fries, top blade steak often serves as both a standalone entrée and an ingredient in complex dishes. Its value has also made it a staple in budget‑conscious cooking — delivering beef’s signature flavors without the premium price tag of more tender cuts.

The nutrition profile of beef shoulder top blade steak is reflective of lean red meat’s role as a nutrient‑dense animal protein. Per 100 g raw, this cut provides approximately 146 kcal, with ~20.16 g of protein and ~7.25 g of total fat — a composition that favors lean muscle support and a moderate energy contribution compared with fattier cuts. Protein in beef is complete, meaning it supplies all nine essential amino acids required for muscle synthesis, immune function, and hormone production. Among these, leucine, isoleucine, and valine — branched‑chain amino acids — play critical roles in stimulating muscle protein synthesis, especially post‑exercise. Beyond macronutrients, beef shoulder top blade steak delivers heme iron (~2.49 mg), a form of iron with higher bioavailability than plant sources, which supports oxygen transport and energy metabolism. This makes it particularly beneficial for individuals prone to iron deficiency, such as women of reproductive age. The steak is also rich in vitamin B12 (~4.33 µg), a nutrient essential for neurological function and red blood cell formation, often challenging to obtain in plant‑based diets. Other B vitamins — including riboflavin, niacin, and B6 — support energy production and cellular repair. Minerals such as zinc (~7.55 mg) and selenium (~22.6 µg) further enhance immune function and antioxidant defenses. From a lipid standpoint, the steak contains roughly 3.15 g of saturated fat and 0.33 g of trans fat per 100 g, amounts that are modest relative to heavier beef cuts yet still substantial enough to warrant mindful consumption within certain diets aimed at cardiovascular health. Notably, there are no carbohydrates or dietary fiber in this cut, aligning it with low‑carbohydrate dietary patterns. Comparatively, similar cuts like sirloin or top round provide slightly more protein but often less total fat, while more marbled cuts like ribeye will drive higher fat and calorie counts. In terms of nutrient density — a measure of nutrients per calorie — beef shoulder top blade steak excels in delivering high‑quality protein and bioavailable micronutrients, supporting both metabolic health and physical performance when consumed as part of a balanced diet.

Lean beef such as shoulder top blade steak can contribute meaningful health benefits when consumed in appropriate portions and within balanced dietary patterns. First, its high‑quality protein supports muscle maintenance and growth, an essential aspect of healthy aging and athletic performance. Protein from beef contains all essential amino acids, with particularly high levels of leucine, which has been shown to stimulate muscle protein synthesis at doses as low as 2–3 g per meal. From a micronutrient standpoint, the heme iron in beef is among the most bioavailable forms, facilitating efficient iron absorption. This is critical in preventing iron‑deficiency anemia, a condition affecting millions worldwide, particularly menstruating women and endurance athletes. Additionally, the steak’s vitamin B12 content addresses a common nutrient gap, as B12 is not present in plant foods and is necessary for neurological function and DNA synthesis. Zinc and selenium — also abundant in this cut — are essential cofactors in immune system regulation and antioxidant defenses. Selenium, for instance, is integrated into glutathione peroxidases, enzymes that mitigate oxidative stress. Some observational research suggests that moderate consumption of lean red meat may support bone health through its contributions to protein and minerals that facilitate bone remodeling, such as phosphorus and zinc. Beyond nutrient provisioning, red meat contributes to satiety, often leading to reduced overall caloric intake when integrated into protein‑rich meals — a potential benefit for weight management strategies. However, it's important to balance these advantages with evidence regarding chronic disease risk; epidemiological studies note associations between high red meat intake and cardiovascular disease and certain cancers, especially when consumption exceeds recommended levels and includes processed varieties rather than lean cuts. A nuanced approach that emphasizes lean cuts, portion control, and varied protein sources maximizes benefit and minimizes risk.

Source: USDA FoodData Central (FDC ID: 168693)