Meat
raw beef shoulder top blade steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw flat iron steakraw top blade steakraw butler's steakraw feather blade steakraw book steakraw lifter meat
SERVING
CALORIES
140
PROTEIN
21.5g
CARBS
0g
FAT
6.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories140kcal—
Protein21.5g43%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat6.0g8%
Saturated fat2.2g11%
Trans fat0.30g—
Cholesterol65mg22%
Water71.5g—
MINERALS
Sodium55mg2%
Potassium340mg7%
Calcium12mg1%
Iron2.4mg13%
Magnesium22mg5%
Phosphorus200mg16%
Zinc5.8mg53%
Copper0.10mg11%
Manganese0.01mg0%
Selenium26.5µg48%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.20mg1%
Vitamin K1.2µg1%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.18mg14%
Niacin (B3)4.5mg28%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.50mg29%
Folate (B9)7.0µg2%
Vitamin B122.8µg117%
%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 cup225g
1 tablespoon15g
1 teaspoon5g
1 oz28.4g
1 lb453.6g
1 ml96g
1 liter1040g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein for muscle repair
- ✓Rich in Vitamin B12 which supports nervous system health
- ✓High zinc content helps maintain a strong immune system
- ✓Contains heme iron which is more easily absorbed than plant-based iron
- ✓Provides selenium, a powerful antioxidant that protects cells
COOKING TIPS
In the kitchen.
- 1Remove the heavy connective tissue (gristle) running through the center if not already removed
- 2Best cooked using high-heat methods like grilling, broiling, or pan-searing
- 3Allow the steak to rest for 5-10 minutes after cooking to retain juices
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for 3 to 5 days
- Keep in original vacuum-sealed packaging or wrap tightly in plastic wrap
- Freeze for up to 6-12 months in airtight freezer bags to prevent freezer burn
FAQ
Frequently asked questions.
How long does raw beef shoulder top blade steak last in the fridge?
It typically stays fresh for 3 to 5 days when kept at or below 40°F (4°C).
Can I freeze this steak?
Yes, it can be frozen for 6 to 12 months. For best quality, use within 4 months.
What is the best way to select a quality top blade steak?
Look for a bright cherry-red color, firm texture, and fine white marbling (fat) throughout the meat.
What can I use as a substitute for top blade steak?
Flank steak, flat iron steak, or chuck eye steak are the best alternatives for similar texture and flavor.
How should I prepare the meat before cooking?
Pat the steak dry with paper towels to ensure a good sear and season with salt just before cooking.
Is this cut of beef considered lean?
Yes, the shoulder top blade is relatively lean, especially when compared to cuts like ribeye or T-bone.
What is the difference between top blade and flat iron steak?
They are the same muscle; however, a 'flat iron' has the tough internal connective tissue removed, while 'top blade' usually includes it.
What are common dishes made with this cut?
It is popular for steak frites, stir-fries, or simply grilled and sliced thin across the grain.
Does it contain any common allergens?
No, raw beef is naturally free from gluten, dairy, nuts, soy, and eggs.
