Meat • Deep Nutrition Analytics
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
As a recognized meat, Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised delivers 204 calories per 100g, with energy primarily anchored by protein (31g) to support daily activity. Remarkably, just 100g supplies an outstanding 140% DV of Vitamin B12 (3.35 µg), ranking it among the most concentrated natural sources. While caloric density is concentrated at 2 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 31 g
- Carbohydrates
- 0 g
- Fat
- 8.9 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised supplies 31g of protein per 100g, accounting for approximately 61% 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 |
|---|---|
| Protein | 31 g |
| Energy | 855 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 8.9 g |
| Carbohydrate, by difference | 0 g |
| Energy | 204 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.4 µg |
| Zinc | 9.2 mg |
| Selenium | 37.5 µg |
| Vitamin B6 | 0.5 mg |
| Iron | 3.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 22 IU |
| Vitamin A, RAE | 7 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 3.4 µg |
| Vitamin K (phylloquinone) | 1.6 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin D (D2 + D3), International Units | 6 IU |
| Vitamin B-6 | 0.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 230 mg |
| Sodium, Na | 61 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 13 mg |
| Potassium, K | 352 mg |
| Zinc, Zn | 9.2 mg |
| Selenium, Se | 37.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 1.4 g |
| Retinol | 7 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 8 µg |
| Folate, food | 8 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.4 g |
| Methionine | 0.9 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Alanine | 1.8 g |
| Glutamic acid | 4.9 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Cholesterol | 98 mg |
| Fatty acids, total trans | 0.4 g |
| Fatty acids, total saturated | 3.1 g |
| SFA 14:0 | 0.2 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.3 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0.1 g |
| SFA 24:0 | 0 g |
| MUFA 18:1 c | 3.1 g |
| PUFA 18:2 n-6 c,c | 0.4 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.4 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.2 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0.3 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 3.9 g |
| Serine | 1.2 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 3.5 g |
| Water | 59.8 g |
| Niacin | 4.7 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 99.5 mg |
| Folate, DFE | 8 µg |
| Betaine | 10.7 mg |
| Isoleucine | 1.3 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Cystine | 0.3 g |
| Valine | 1.4 g |
| Arginine | 2 g |
| Histidine | 1 g |
| Aspartic acid | 2.8 g |
| TFA 18:1 t | 0.4 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:2 CLAs | 0 g |
| Hydroxyproline | 0.2 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 9.2 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
- roast787 g
Compare Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised with Category Peers
Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled vs Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Compared to Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled, Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised has 1% more protein and 0% higher calories per 100g.
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised vs Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, braised
Compared to Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, braised, Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised has 5% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised?
A standard 100-gram serving of Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised contains 204 calories (854 kJ), alongside 31g of protein, 0g of carbohydrates, and 8.9g of fat.
In common serving sizes:- 85g (oz): ~173 kcal
- 787g (roast): ~1605 kcal
Is Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised are:
- Vitamin B12: 3.35 µg (140% of your daily value)
- Zinc: 9.24 mg (84% of your daily value)
- Selenium: 37.5 µg (68% 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 171224).