Meat • Deep Nutrition Analytics
Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw
Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw is a meat providing 145 kcal per 100g serving, primarily fueled by protein (21.2g) for structured dietary protein for cellular and muscle maintenance. Notably, a single 100g serving delivers an exceptional 136% DV of Vitamin B12 (3.26 µg), making it an elite dietary source. Despite a higher energy concentration (1.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 21.2 g
- Carbohydrates
- 0.4 g
- Fat
- 6.5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw supplies 21.2g of protein per 100g, accounting for approximately 58% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 6.5 g |
| Carbohydrate, by difference | 0.4 g |
| Energy | 145 kcal |
| Total Sugars | 0 g |
| Protein | 21.2 g |
| Energy | 606 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.3 µg |
| Zinc | 7.8 mg |
| Selenium | 24.4 µg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 200 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 4 IU |
| Vitamin B-6 | 0.4 mg |
| Vitamin A, IU | 6 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 3.3 µg |
| Vitamin K (phylloquinone) | 1.5 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Potassium, K | 361 mg |
| Zinc, Zn | 7.8 mg |
| Selenium, Se | 24.4 µg |
| Calcium, Ca | 12 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 200 mg |
| Sodium, Na | 80 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| SFA 20:0 | 0 g |
| PUFA 18:3 | 0 g |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.7 mg |
| Choline, total | 72.6 mg |
| Folate, DFE | 4 µg |
| Betaine | 18.7 mg |
| Isoleucine | 0.9 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| Water | 70.8 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| SFA 24:0 | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.2 g |
| Ash | 1.1 g |
| Retinol | 2 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 4 µg |
| Folate, food | 4 µg |
| Tryptophan | 0.2 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.8 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.5 g |
| Glycine | 0.9 g |
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| SFA 17:0 | 0.1 g |
| MUFA 18:1 c | 2.6 g |
| PUFA 18:2 n-6 c,c | 0.2 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.3 g |
| SFA 14:0 | 0.2 g |
| Fatty acids, total trans | 0.3 g |
| Fatty acids, total saturated | 2.8 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| Fatty acids, total monounsaturated | 3.2 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| TFA 18:1 t | 0.3 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 18:1 | 2.9 g |
| PUFA 18:2 | 0.3 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.9 g |
| MUFA 20:1 | 0 g |
| Cholesterol | 65 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 7.8 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- roast949 g
- oz113 g
- steak648 g
Compare Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw with Category Peers
Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw vs Beef, New Zealand, imported, rump centre, separable lean and fat, raw
Compared to Beef, New Zealand, imported, rump centre, separable lean and fat, raw, Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw has 2% less protein and 0% higher calories per 100g.
Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw vs Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw
Compared to Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw, Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw has 2% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw?
A standard 100-gram serving of Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw contains 145 calories (607 kJ), alongside 21.2g of protein, 0.4g of carbohydrates, and 6.5g of fat.
In common serving sizes:- 949g (roast): ~1376 kcal
- 113g (oz): ~164 kcal
- 648g (steak): ~940 kcal
Is Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw suitable for a keto or low-carb diet?
Yes. With only 0.4g of net carbs per 100g (0.4g total carbohydrates minus 0g dietary fiber), Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw are:
- Vitamin B12: 3.26 µg (136% of your daily value)
- Zinc: 7.82 mg (71% of your daily value)
- Selenium: 24.4 µg (44% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169446).