Meat
raw choice 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 steakraw feather blade steak
SERVING
CALORIES
142
PROTEIN
21.5g
CARBS
0g
FAT
6.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories142kcal—
Protein21.5g43%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat6.2g8%
Saturated fat2.3g12%
Trans fat0.30g—
Cholesterol65mg22%
Water71.8g—
MINERALS
Sodium54mg2%
Potassium340mg7%
Calcium12mg1%
Iron2.4mg13%
Magnesium21mg5%
Phosphorus205mg16%
Zinc5.8mg53%
Copper0.10mg11%
Manganese0.01mg0%
Selenium26.2µg48%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.20mg1%
Vitamin K1.2µg1%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.18mg14%
Niacin (B3)4.8mg30%
Pantothenic acid (B5)0.35mg7%
Vitamin B60.45mg26%
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 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 by the body
- ✓Provides selenium, a powerful antioxidant that protects cells
COOKING TIPS
In the kitchen.
- 1Remove the heavy internal connective tissue (gristle) if not already trimmed
- 2Best prepared using high-heat methods like grilling or pan-searing to medium-rare
- 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 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 freezes very well. For optimal quality, use within 6 to 12 months, though it remains safe indefinitely if kept frozen.
What is the best way to pick a quality Choice grade steak?
Look for a bright cherry-red color, firm texture, and visible white flecks of marbling (intramuscular fat) throughout the meat.
What can I use as a substitute for top blade steak?
Flank steak, skirt steak, or chuck eye steak are excellent alternatives with similar texture and flavor profiles.
Is the shoulder top blade steak tender?
Yes, once the central line of connective tissue is removed (creating the 'Flat Iron' steak), it is considered the second most tender cut of beef.
How should I prepare the meat before cooking?
Pat the surface completely dry with paper towels to ensure a good sear and season generously with salt and pepper.
What is the difference between 'Choice' and 'Prime' for this cut?
Choice grade has slightly less marbling than Prime but is still very tender and flavorful, making it a high-quality, cost-effective option.
What are common dishes for this cut?
It is most commonly served as a standalone steak (Flat Iron), but it is also excellent for stir-fries, fajitas, or steak salads.
