Protein10 recipes
beef chuck roast.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
chuck roastbeef shoulder roastbeef chuck roastboneless chuck eye roastshoulder pot roastchuck rollboneless shoulder roastchuck steakBoneless Beef Chuck
SERVING
CALORIES
250
PROTEIN
19.4g
CARBS
0g
FAT
19.1g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories250kcal—
Protein19.4g39%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat19.1g24%
Saturated fat7.8g39%
Trans fat1.1g—
Cholesterol78mg26%
Water60.5g—
MINERALS
Sodium66mg3%
Potassium318mg7%
Calcium18mg1%
Iron2.4mg13%
Magnesium21mg5%
Phosphorus176mg14%
Zinc6.1mg55%
Copper0.08mg9%
Manganese0.01mg0%
Selenium22.1µg40%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.12mg1%
Vitamin K1.2µg1%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.18mg14%
Niacin (B3)3.8mg24%
Pantothenic acid (B5)0.35mg7%
Vitamin B60.33mg19%
Folate (B9)7.0µg2%
Vitamin B122.6µg108%
%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 cup150g
1 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of high-quality complete protein, essential for muscle building, repair, and maintenance.
- ✓Excellent source of heme iron, which is highly bioavailable and helps prevent iron-deficiency anemia.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Contains abundant zinc, a mineral vital for immune system function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Ideal for slow, moist-heat cooking methods like braising, stewing, or using a slow cooker, which breaks down tough connective tissue into tender gelatin.
- 2Always sear the roast on all sides in a hot, oiled pan before slow cooking to develop a deep, savory flavor through the Maillard reaction.
- 3Cook until fork-tender, meaning a fork can be easily inserted and twisted without resistance. This typically occurs at an internal temperature of 195-205°F (90-96°C).
- 4Let the cooked roast rest for at least 15-20 minutes before shredding or slicing against the grain to ensure juices redistribute for maximum tenderness and flavor.
STORAGE
Keep it fresh.
- Refrigerate raw beef chuck roast promptly at 40°F (4°C) or below and use within 3 to 5 days.
- For long-term storage, wrap tightly in freezer-safe plastic wrap and foil or a vacuum-sealed bag and freeze at 0°F (-18°C) for up to 12 months for best quality.
FAQ
Frequently asked questions.
Is beef chuck roast healthy?
Beef chuck roast is a nutrient-dense meat that provides high-quality protein, heme iron, and essential B vitamins. While it is higher in fat than leaner cuts, it is an excellent source of zinc for immune health and Vitamin B12 for nerve function. It should be consumed in moderation as part of a balanced diet due to its saturated fat content.
How much protein and fat are in beef chuck roast?
A 100g serving of beef chuck roast contains approximately 19.4g of protein and 19.1g of fat. It contains 0g of carbohydrates, making it a high-protein, high-fat food source with about 250 calories per 100g.
Is beef chuck roast keto-friendly?
Yes, beef chuck roast is very keto-friendly because it contains zero carbohydrates and a high amount of fat. Its fat-to-protein ratio makes it an ideal choice for those following a ketogenic or carnivore diet.
What is the best way to cook beef chuck roast?
The best method is slow cooking, such as braising in a pot roast or using a slow cooker. Because the chuck comes from the shoulder, it contains a lot of connective tissue that requires long, moist heat to break down into tender gelatin.
Can I use beef chuck roast for steaks?
Generally, chuck roast is too tough for quick-cooking methods like grilling or pan-searing. However, the 'chuck eye' section can be cut into steaks, but the rest of the roast is much better suited for stewing or braising.
Is beef chuck roast gluten-free?
Raw beef chuck roast is naturally 100% gluten-free. If you are buying pre-marinated meat or following a recipe, ensure that the seasonings, broths, or thickening agents (like flour for gravy) do not contain gluten.
How long does beef chuck roast last in the fridge?
Raw beef chuck roast typically lasts 3 to 5 days in the refrigerator when kept in its original packaging. Once cooked, it can be stored in an airtight container for 3 to 4 days.
Can I freeze beef chuck roast?
Yes, you can freeze beef chuck roast for 6 to 12 months for the best quality. Ensure it is wrapped tightly in freezer-safe plastic or vacuum-sealed to prevent freezer burn.
What can I substitute for beef chuck roast?
Good substitutes include beef brisket, bottom round roast, or rump roast. These cuts have similar amounts of connective tissue and respond well to the same slow-cooking techniques used for chuck roast.
How do I know if beef chuck roast has gone bad?
Spoiled chuck roast will have a distinct sour or ammonia-like smell, a slimy or tacky texture, and may turn a grayish or greenish color. If the meat feels slippery or smells off, it should be discarded immediately.
RECIPES
Cook with beef chuck roast.
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