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

Beef shoulder top blade steak, often referred to simply as blade steak, is a cut derived from the chuck primal section of the beef carcass. The term 'chuck' refers to the shoulder region of the animal, a physically active area that yields flavorful meat with notable muscle structure. Specifically, this steak is cut from the infraspinatus muscle, a substantial, flavorful muscle that sits atop the shoulder. Historically, this cut was subdivided and sold as part of larger chuck steaks, but advances in butchery have elevated its status as a standalone steak cut appreciated by chefs and home cooks alike. (The Spruce Eats) In contrast to more commonly recognized steaks like ribeye, striploin, and filet mignon, the shoulder top blade steak is distinctive because of a central line of connective tissue (gristle) that runs through the meat. This connective tissue once relegated it to lower prestige, but modern fabrication techniques either remove the gristle (to produce a flat iron steak) or retain it to offer a heartier texture when cooked appropriately. (Food Fire Friends) Beef shoulder top blade steak is celebrated for its rich beef flavor and relatively lean profile compared with more marbled cuts like ribeye. It’s typically marketed as a choice grade steak, meaning it has a moderate amount of marbling and a balance between tenderness and taste. As a result, it's versatile in culinary applications—from quick searing to slow braising—making it popular in both traditional and contemporary cuisines. (The Spruce Eats) The steak’s anatomy also lends itself to broader culinary traditions. In many cultures, shoulder cuts are used for slow cooking and stewing, where extended heat breaks down collagen into gelatin, enriching sauces and broths. While the top blade can be enjoyed as a standalone steak, it’s equally valuable as an ingredient in hearty dishes like beef stews, fajitas, and stir‑fries. Though not as tender as tenderloin or strip steak, its superior flavor per dollar often makes it a preferred choice for value‑conscious cooks and food enthusiasts. From a production standpoint, the muscle originates from a well‑exercised part of the animal, contributing to its robust flavor profile. Compared to cuts from the loin or rib sections, which are sheltered from sustained muscular activity, blade steak embodies the classic beefy taste many consumers seek. Over time, this cut has increased in popularity as butchers and chefs highlight its balance of taste and nutrition, making it both a culinary and nutritional asset in diets that include red meat.

The nutrition profile of beef shoulder top blade steak reveals that it is a macronutrient‑rich food, particularly in high‑quality protein and key micronutrients. According to USDA data, a 100 g serving of this cut provides 152 kcal of energy, with approximately 20.07 g of protein and 7.94 g of total fat. This composition reflects a nutrient distribution suitable for a variety of dietary goals, especially those focused on muscle maintenance and overall nutrient density. (NutrientOptimiser) ### Macronutrients Protein: At ~20.07 g per 100 g, this steak is a significant protein source, supplying all essential amino acids. Protein from beef is highly bioavailable, meaning the body efficiently utilizes it for tissue repair, immune function, and enzyme production. Of particular note, amino acids like leucine, isoleucine, and valine are present in generous amounts, which are critical for muscle protein synthesis and metabolic regulation. (NutrientOptimiser) Fat: With 7.94 g of total fat, this cut is moderately fatty compared to ultra‑lean cuts. Of this, saturated fat comprises about 3.462 g, which contributes to flavor and mouthfeel but should be balanced in heart‑healthy diets. Additionally, trans fats, although present in small amounts (0.347 g), are naturally occurring in beef and differ metabolically from industrial trans fats found in processed foods. The fat profile also includes monounsaturated fats (~4.207 g) and polyunsaturated fats (~0.43 g), which support cell membrane integrity and nutrient transport. (NutrientOptimiser) Carbohydrates are negligible, making this steak ideal for low‑carbohydrate diets. The absence of dietary fiber, sugars, or starch means its caloric contribution derives almost entirely from protein and fat. (NutrientOptimiser) ### Micronutrients Beef shoulder top blade steak is rich in bioavailable iron (2.5 mg), an essential mineral crucial for oxygen transport and energy metabolism. Iron from beef is heme iron, which the body absorbs more efficiently than non‑heme iron from plant sources. Additionally, it provides abundant vitamin B12 (4.29 µg), fundamental for neurological health, DNA synthesis, and red blood cell formation. Other micronutrients include zinc (7.53 mg), which supports immune function and enzymatic reactions, and selenium (22.2 µg), an antioxidant cofactor important for thyroid health. (NutrientOptimiser) Potassium (336 mg) helps regulate fluid balance and muscle contractions, while phosphorus (199 mg) supports bone health and energy metabolism. Vitamins like B6 (0.414 mg) and niacin (3.793 mg) further contribute to metabolic regulation and neurological function. (NutrientOptimiser) ### Comparative Nutrient Density Compared to other beef cuts, shoulder top blade steak falls in the middle range for both protein and fat content. Cuts such as sirloin or top round may be leaner, while ribeye or T‑bone will contain more total fat and calories. Leaner cuts often provide higher protein per calorie, but shoulder steak stands out for its rich flavor and balance of macro and micronutrients, especially iron and B vitamins. (NutrientOptimiser)(Eat This Not That) This steak’s nutrient profile makes it highly suitable for individuals seeking complete protein sources with essential micronutrients. However, those monitoring saturated fat intake should consider portion size and frequency of consumption. The depth of essential nutrients—particularly iron, zinc, and B vitamins—makes this cut nutritionally valuable, especially for populations at risk of deficiency (e.g., individuals with anemia or older adults).

Source: USDA FoodData Central (FDC ID: 168707)