Know what’s on your plate
Mock tender steak
Calories & nutrition facts
beef, chuck, separable lean only, trimmed to 0" fat, choice, cooked, broiled
Nutrition facts
Per 100 g% DV- Calories 161 kcal —
- Protein 26 g 51%
- Carbohydrate 0 g 0%
- Fat 5.7 g 7%
- Saturated fat 1.7 g 9%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 73 mg 3%
- Cholesterol 94 mg 31%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin E 0.16 mg 1%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.23 mg 18%
- Niacin (B3) 3.6 mg 23%
- Vitamin B6 0.32 mg 19%
- Folate (B9) 8 µg 2%
- Vitamin B12 3.4 µg 140%
- Choline 98 mg 18%
Minerals
- Calcium 8 mg 1%
- Iron 3 mg 17%
- Magnesium 23 mg 5%
- Phosphorus 234 mg 19%
- Potassium 293 mg 6%
- Zinc 7.8 mg 71%
- Copper 0.12 mg 13%
- Selenium 25.2 µg 46%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 161 | 26 g | 0 g | 5.7 g |
| 1 × oz (1 serving) | 85 g | 137 | 22 g | 0 g | 4.8 g |
| 2 × oz (1 serving) | 170 g | 274 | 44 g | 0 g | 9.7 g |
| ½ × oz (1 serving) | 42.5 g | 68 | 11 g | 0 g | 2.4 g |
| 3 × oz (1 serving) | 255 g | 411 | 66 g | 0 g | 15 g |
| 4 × oz (1 serving) | 340 g | 547 | 88 g | 0 g | 19 g |
Similar foods
- Chuck mock tender steakchuck, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled161 kcal / 100 g
- Beef tenderloin steakseparable lean and fat, trimmed to 1/8" fat, select, raw249 kcal / 100 g
- Tenderloin steakloin, lean and fat, 0mm (0) trim, cooked, broiled220 kcal / 100 g
- Beef shoulder tender medallionchuck, shoulder clod, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled181 kcal / 100 g
- Under blade steakchuck, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised222 kcal / 100 g
- Chuck eye steakboneless, separable lean only, trimmed to 0" fat, choice, raw160 kcal / 100 g
- Top round steakseparable lean only, trimmed to 1/8" fat, choice, cooked, broiled193 kcal / 100 g
- Tenderloin roastloin, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted183 kcal / 100 g
- Shoulder tender medallionbeef, chuck, shoulder clod, separable lean and fat, trimmed to 0" fat, select, cooked, grilled172 kcal / 100 g
- Top loin steakseparable lean only, trimmed to 1/8" fat, choice, cooked, broiled201 kcal / 100 g
Questions about Mock tender steak
What cut of beef is mock tender steak?
It comes from the shoulder, near the chuck, and its narrow shape resembles tenderloin. Despite the name, it is not as naturally tender, so it benefits from slow cooking or careful tenderising.
How do you cook mock tender steak so it is tender?
For a tender result, brown it in a hot pan, then braise it gently in stock or wine, covered, until a fork slips in easily—usually about 1½ to 2½ hours, depending on thickness. Keep the liquid at a gentle simmer rather than a rolling boil.
Can you grill mock tender steak?
You can, but tenderise it first and grill it quickly over high heat; avoid cooking it for long over direct heat, which can make it tough. Rest it briefly, then slice thinly across the grain.
How should you store mock tender steak?
Keep raw steak sealed on the lowest shelf of the fridge and cook it within a few days, or freeze it while fresh. Refrigerate cooked leftovers promptly in a covered container and use within three to four days.
What dishes can you make with mock tender steak?
Braising suits it well: use it for beef stew, pot roast or steak and ale pie filling. For a quicker meal, tenderise and slice it thinly across the grain for a stir-fry.
Can you use mock tender steak instead of beef tenderloin?
Not as a like-for-like substitute for a quick-cooking tenderloin steak: mock tender is a shoulder cut with more connective tissue. For comparison, beef tenderloin steak has 273 kcal per 100 g, while mock tender steak has 161 kcal; braising makes mock tender a better choice for slow-cooked dishes.
How much protein is in a serving of mock tender steak?
An 85 g portion provides 22 g of protein. It is also high in zinc, with 7.8 mg per 100 g.
Source: USDA FoodData Central 169561 · per 100 g · carbohydrate per EU label, fibre excluded
