Meat
raw beef chuck top blade steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
beef chuck steak
SERVING
CALORIES
176
PROTEIN
19g
CARBS
0g
FAT
10.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories176kcal—
Protein19g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat10.5g13%
Saturated fat4.0g20%
Trans fat0.37g—
Cholesterol66mg22%
Water70.5g—
MINERALS
Sodium74mg3%
Potassium309mg7%
Calcium6.0mg0%
Iron2.4mg13%
Magnesium21mg5%
Phosphorus184mg15%
Zinc6.9mg63%
Copper0.12mg13%
Manganese0.02mg1%
Selenium29.8µg54%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.17mg1%
Vitamin K0.60µg1%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.23mg18%
Niacin (B3)3.4mg21%
Pantothenic acid (B5)0.95mg19%
Vitamin B60.37mg22%
Folate (B9)3.0µg1%
Vitamin B125.0µg210%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece280g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, repair, and overall body function.
- ✓Rich in heme iron, a highly bioavailable form that helps prevent iron-deficiency anemia and supports oxygen transport in the blood.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function, DNA synthesis, and red blood cell formation.
- ✓Good source of zinc, which supports immune function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1The top blade steak, often sold as a 'flat iron steak', has a line of tough connective tissue down the middle. For best results, have the butcher remove it or carefully slice it out yourself, creating two smaller steaks.
- 2This cut is very flavorful and tender, making it ideal for high-heat cooking methods like grilling, pan-searing, or broiling. Cook to medium-rare for optimal texture.
- 3Marinating for at least 30 minutes can enhance flavor and tenderness. Pat the steak dry before cooking to ensure a good sear.
- 4After cooking, let the steak rest for 5-10 minutes before slicing thinly against the grain to ensure maximum juiciness and tenderness.
STORAGE
Keep it fresh.
- Refrigerate raw steak immediately at 40°F (4°C) or below in its original packaging. Use within 3 to 5 days.
- For longer storage, wrap tightly in plastic wrap and heavy-duty foil or place in a freezer bag, removing as much air as possible. Freeze at 0°F (-18°C) for up to 12 months for best quality.
FAQ
Frequently asked questions.
Is beef chuck top blade steak healthy?
Yes, beef chuck top blade steak is a nutrient-dense food. It's an excellent source of high-quality protein, essential for muscle health, and rich in highly bioavailable heme iron, which helps prevent anemia. It also provides vital B vitamins, especially B12, and zinc, supporting nerve function and immunity.
How much protein is in beef chuck top blade steak?
A 100g serving of raw beef chuck top blade steak contains approximately 18.99g of high-quality protein. This makes it an excellent source of complete protein, providing all essential amino acids needed for bodily functions and muscle repair.
Is beef chuck top blade steak good for weight loss?
Beef chuck top blade steak can be part of a weight loss diet due to its high protein content, which promotes satiety and helps preserve muscle mass during calorie restriction. However, it contains about 10.52g of fat per 100g, so portion control is important to manage overall calorie intake.
Is beef chuck top blade steak keto-friendly?
Yes, beef chuck top blade steak is very keto-friendly. It contains 0g of carbohydrates per 100g, making it an ideal protein and fat source for those following a ketogenic diet to maintain ketosis.
Is beef chuck top blade steak gluten-free?
Yes, raw beef chuck top blade steak is naturally gluten-free. As an unprocessed meat, it does not contain any gluten-containing grains or additives, making it suitable for individuals with gluten sensitivities or celiac disease.
Is beef chuck top blade steak suitable for diabetics?
Yes, beef chuck top blade steak is suitable for diabetics as it has 0g carbohydrates and will not impact blood sugar levels. Its high protein content can also help with satiety and blood sugar management when consumed as part of a balanced meal.
What is the best way to cook beef chuck top blade steak?
The top blade steak is known for its tenderness, especially when the tough connective tissue is removed (creating a 'flat iron' steak). It's excellent for grilling, pan-searing, or broiling to medium-rare for optimal tenderness. It can also be braised for a more tender, fall-apart result.
What does beef chuck top blade steak taste like and what are its best uses?
Beef chuck top blade steak has a rich, beefy flavor. It's versatile and can be used for steaks, fajitas, stir-fries, or sliced thin for sandwiches. When cooked properly, it offers a good balance of tenderness and flavor, making it a popular choice for various dishes.
How should I store raw beef chuck top blade steak?
Raw beef chuck top blade steak should be stored in its original packaging or in a sealed container on the lowest shelf of your refrigerator to prevent juices from contaminating other foods. Ensure your refrigerator temperature is set at or below 40°F (4°C).
How long does raw beef chuck top blade steak last in the refrigerator?
Raw beef chuck top blade steak typically lasts for 3-5 days in the refrigerator when stored properly. For longer storage, it can be frozen for 6-12 months without significant loss of quality, ensuring it remains safe to eat.
