Meat • Deep Nutrition Analytics
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised
Delivering 201 kcal per 100 grams, Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised functions as a meat with protein (31.2g) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 140% DV of Vitamin B12 (3.36 µg), ranking it among the most concentrated natural sources. Despite a higher energy concentration (2 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 31.2 g
- Carbohydrates
- 0 g
- Fat
- 8.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised supplies 31.2g of protein per 100g, accounting for approximately 62% 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 | 31.2 g |
| Energy | 839 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 8.4 g |
| Carbohydrate, by difference | 0 g |
| Energy | 200 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.4 µg |
| Zinc | 9.3 mg |
| Selenium | 36.6 µg |
| Vitamin B6 | 0.6 mg |
| Iron | 3.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 24 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 | 5 IU |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 26 mg |
| Phosphorus, P | 228 mg |
| Sodium, Na | 62 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 13 mg |
| Potassium, K | 352 mg |
| Zinc, Zn | 9.3 mg |
| Selenium, Se | 36.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Cholesterol | 98 mg |
| Fatty acids, total trans | 0.4 g |
| Fatty acids, total saturated | 2.9 g |
| SFA 14:0 | 0.2 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 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 | 2.7 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 |
| Ash | 1.4 g |
| Retinol | 7 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 8 µg |
| Folate, food | 8 µg |
| Tryptophan | 0.4 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 |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 3.4 g |
| TFA 18:1 t | 0.4 g |
| Water | 60.2 g |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 99.7 mg |
| Folate, DFE | 8 µg |
| Betaine | 10.4 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 |
| Serine | 1.2 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 3.1 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0.2 g |
| PUFA 18:2 CLAs | 0 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| PUFA 18:2 | 0.4 g |
| Hydroxyproline | 0.2 g |
Serving calculator
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 3.4 µg of Vitamin B12 (140% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Zinc Rich
Contains 9.3 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- roast779 g
- oz85 g
Compare Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised with Category Peers
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised vs Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised
Compared to Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised, Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised has 0% less protein and 0% higher calories per 100g.
Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled vs Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised
Compared to Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled, Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised has 2% 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, select, cooked, braised?
A standard 100-gram serving of Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised contains 201 calories (841 kJ), alongside 31.2g of protein, 0g of carbohydrates, and 8.4g of fat.
In common serving sizes:- 779g (roast): ~1566 kcal
- 85g (oz): ~171 kcal
Is Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, 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, select, 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, select, 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, select, cooked, braised are:
- Vitamin B12: 3.36 µg (140% of your daily value)
- Zinc: 9.28 mg (84% of your daily value)
- Selenium: 36.6 µg (67% 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 171226).