Meat • Deep Nutrition Analytics
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised
Delivering 190 kcal per 100 grams, Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised functions as a meat with protein (31.7g) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 142% DV of Vitamin B12 (3.41 µg), ranking it among the most concentrated natural sources. A higher calorie density (1.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 31.7 g
- Carbohydrates
- 0 g
- Fat
- 7 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised supplies 31.7g of protein per 100g, accounting for approximately 67% 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 | 31.7 g |
| Energy | 795 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 7 g |
| Carbohydrate, by difference | 0 g |
| Energy | 190 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 3.4 µg |
| Zinc | 9.5 mg |
| Selenium | 37.3 µg |
| Vitamin B6 | 0.6 mg |
| Iron | 3.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 7 IU |
| Vitamin A, RAE | 2 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 | 3.4 mg |
| Magnesium, Mg | 27 mg |
| Phosphorus, P | 234 mg |
| Sodium, Na | 63 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 13 mg |
| Potassium, K | 360 mg |
| Zinc, Zn | 9.5 mg |
| Selenium, Se | 37.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 1.4 g |
| Retinol | 2 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 | 5.2 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Hydroxyproline | 0.2 g |
| Fatty acids, total trans | 0.3 g |
| Fatty acids, total saturated | 2.2 g |
| SFA 14:0 | 0.1 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 |
| SFA 17:0 | 0.1 g |
| SFA 24:0 | 0 g |
| MUFA 18:1 c | 2.2 g |
| PUFA 18:2 n-6 c,c | 0.4 g |
| MUFA 17:1 | 0.1 g |
| Fatty acids, total trans-monoenoic | 0.3 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.2 g |
| Water | 61 g |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 102 mg |
| Folate, DFE | 8 µg |
| Betaine | 10.5 mg |
| Isoleucine | 1.4 g |
| Leucine | 2.6 g |
| Lysine | 2.9 g |
| Cystine | 0.3 g |
| Valine | 1.5 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Aspartic acid | 2.9 g |
| Serine | 1.3 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.8 g |
| MUFA 18:1 | 2.5 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| Fatty acids, total monounsaturated | 2.7 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| TFA 18:1 t | 0.3 g |
| PUFA 18:2 CLAs | 0 g |
| Cholesterol | 99 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 9.5 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
- roast779 g
Compare Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised with Category Peers
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised vs Beef, chuck for stew, separable lean and fat, all grades, cooked, braised
Compared to Beef, chuck for stew, separable lean and fat, all grades, cooked, braised, Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised has 2% less protein and 1% lower calories per 100g.
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised vs Veal, shank (fore and hind), separable lean and fat, cooked, braised
Compared to Veal, shank (fore and hind), separable lean and fat, cooked, braised, Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised has 1% more protein and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised?
A standard 100-gram serving of Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised contains 190 calories (795 kJ), alongside 31.7g of protein, 0g of carbohydrates, and 7g of fat.
In common serving sizes:- 85g (oz): ~162 kcal
- 779g (roast): ~1480 kcal
Is Beef, shoulder pot roast, boneless, separable lean only, 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 only, 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 only, 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 only, trimmed to 0" fat, select, cooked, braised are:
- Vitamin B12: 3.41 µg (142% of your daily value)
- Zinc: 9.53 mg (87% of your daily value)
- Selenium: 37.3 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 171199).