Meat
broiled beef chuck top blade.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
227
PROTEIN
25.8g
CARBS
0g
FAT
12.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories227kcal—
Protein25.8g52%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat12.9g17%
Saturated fat4.2g21%
Cholesterol58mg19%
Water60.7g—
MINERALS
Sodium68mg3%
Potassium300mg6%
Calcium7.0mg1%
Iron2.8mg15%
Magnesium24mg6%
Phosphorus215mg17%
Zinc8.8mg80%
Copper0.11mg12%
Manganese0mg0%
Selenium19.9µg36%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.18mg1%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.23mg18%
Niacin (B3)3.6mg23%
Pantothenic acid (B5)0.89mg18%
Vitamin B60.32mg19%
Folate (B9)8.0µg2%
Vitamin B123.4µg141%
%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 piece141.8g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, maintenance, and repair.
- ✓Rich in 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.
- ✓A good source of zinc, which supports immune function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1The top blade steak (or flat iron steak) is a tender cut. For broiling, use high heat and cook quickly, about 4-6 minutes per side for medium-rare, to avoid overcooking.
- 2Allow the steak to rest for 5-10 minutes after broiling before slicing. This allows the juices to redistribute, ensuring a more tender and flavorful result.
- 3For maximum tenderness, always slice a top blade steak against the grain.
- 4Pat the steak dry with paper towels before seasoning and broiling to ensure a good sear and crust formation.
STORAGE
Keep it fresh.
- Store leftover broiled beef in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 3-4 days.
- For longer storage, wrap the cooked meat tightly in freezer-safe packaging and freeze at 0°F (-18°C). It can be stored for 2-3 months for optimal quality.
FAQ
Frequently asked questions.
Is broiled beef chuck top blade healthy?
Yes, it is a nutrient-dense source of high-quality protein, iron, and B vitamins. While it contains moderate fat, it provides essential nutrients for muscle repair, immune support, and red blood cell formation when consumed as part of a balanced diet.
How much protein is in 100g of broiled beef chuck top blade?
A 100g serving contains approximately 25.77g of protein. This makes it an excellent source of complete protein, providing all the essential amino acids your body needs for muscle maintenance and growth.
Is beef chuck top blade keto-friendly?
Yes, this cut is very keto-friendly as it contains 0g of carbohydrates and a significant amount of fat (12.93g per 100g). It is an ideal protein source for those following low-carb or ketogenic diets.
What are the main health benefits of eating this beef?
It is an excellent source of heme iron, which helps prevent anemia, and Vitamin B12, which is crucial for nerve function. Additionally, its high zinc content supports a healthy immune system and wound healing.
Is broiled beef chuck top blade tough or tender?
The chuck top blade contains a signature line of tough connective tissue through the center. However, the meat itself is very flavorful and tender; when the gristle is removed, it is known as a 'Flat Iron' steak, one of the most tender cuts available.
How do you properly broil beef chuck top blade?
Place the meat on a broiler pan about 3 to 4 inches from the heat source. Cook for approximately 5 to 8 minutes per side, depending on thickness, until it reaches an internal temperature of 145°F (63°C) for medium-rare.
Is this cut of beef gluten-free?
Plain broiled beef chuck top blade is naturally gluten-free. However, you must be cautious with store-bought marinades, spice rubs, or sauces, as these often contain hidden gluten or thickening agents.
How should I store leftover broiled beef?
Store cooked leftovers in an airtight container in the refrigerator for up to 3 to 4 days. For longer storage, you can freeze the beef for 2 to 3 months, though the texture may change slightly upon thawing.
Can I eat beef chuck top blade if I am on a weight loss diet?
Yes, its high protein content can help you feel full longer, which may aid in weight management. However, at 227 calories per 100g, it is more calorie-dense than leaner cuts like sirloin, so portion control is recommended.
How can I tell if the beef has gone bad?
Fresh beef should have a deep red color and a neutral smell. If the meat develops a grey or greenish tint, feels slimy to the touch, or emits a sour, pungent odor, it has likely spoiled and should be discarded.
