Meat
raw choice beef chuck top blade steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw flat iron steakraw top blade steakraw beef chuck top bladeraw boneless top blade steakraw choice top blade
SERVING
CALORIES
172
PROTEIN
21.5g
CARBS
0g
FAT
9.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories172kcal—
Protein21.5g43%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat9.5g12%
Saturated fat3.6g18%
Trans fat0.50g—
Cholesterol65mg22%
Water68.2g—
MINERALS
Sodium55mg2%
Potassium320mg7%
Calcium12mg1%
Iron2.4mg13%
Magnesium21mg5%
Phosphorus195mg16%
Zinc5.8mg53%
Copper0.10mg11%
Manganese0.01mg0%
Selenium24.5µg45%
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 B60.40mg24%
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 oz28.4g
1 lb453.6g
1 piece227g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein for muscle repair
- ✓Rich in Vitamin B12 which supports healthy nerve function
- ✓High Zinc content helps maintain a strong immune system
- ✓Provides bioavailable Heme Iron to prevent anemia
- ✓Contains Selenium, a powerful antioxidant that supports thyroid health
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 up to 3-5 days
- Freeze in airtight, vacuum-sealed bags for 6-12 months for best quality
- Keep raw meat on the bottom shelf to prevent juices from dripping on other foods
FAQ
Frequently asked questions.
How long does raw 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 top blade steak?
Yes, it freezes very well. Wrap it tightly in plastic wrap and then foil, or use a vacuum sealer, to prevent freezer burn.
What is the difference between Top Blade and Flat Iron steak?
They are the same cut, but a Flat Iron steak has the tough internal connective tissue removed, whereas a Top Blade steak usually retains it.
What is a good substitute for top blade steak?
Flank steak, skirt steak, or hanger steak are excellent alternatives for similar texture and flavor.
How do I pick a high-quality 'Choice' grade steak?
Look for a bright cherry-red color and moderate marbling (white flecks of fat) within the muscle meat.
Is top blade steak a lean cut?
It is moderately lean compared to ribeye, but contains more marbling than a round steak, making it flavorful yet relatively healthy.
What is the best way to prep this steak for stir-fry?
Slice it thinly against the grain while slightly frozen to make the cutting easier and ensure tenderness.
Does this steak require marinating?
While flavorful on its own, a marinade can help tenderize the fibers, especially if you aren't removing the central gristle.
What is the recommended internal temperature for medium-rare?
Aim for an internal temperature of 135°F (57°C) after resting.
