Know what’s on your plate
Shoulder steak
Calories & nutrition facts
boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Nutrition facts
Per 100 g% DV- Calories 178 kcal —
- Protein 29 g 57%
- Carbohydrate 0 g 0%
- Fat 6.3 g 8%
- Saturated fat 2.6 g 13%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 68 mg 3%
- Cholesterol 81 mg 27%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0.1 µg 1%
- Vitamin E 0.12 mg 1%
- Vitamin K 1.6 µg 1%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 5.6 mg 35%
- Pantothenic acid (B5) 0.74 mg 15%
- Vitamin B6 0.68 mg 40%
- Folate (B9) 7 µg 2%
- Vitamin B12 3.3 µg 138%
- Choline 86 mg 16%
Minerals
- Calcium 12 mg 1%
- Iron 3 mg 16%
- Magnesium 26 mg 6%
- Phosphorus 249 mg 20%
- Potassium 372 mg 8%
- Zinc 8 mg 73%
- Copper 0.11 mg 12%
- Manganese 0.01 mg 1%
- Selenium 32.6 µg 59%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 178 | 29 g | 0 g | 6.3 g |
| 1 × oz ( 1 serving ) | 85 g | 151 | 24 g | 0 g | 5.3 g |
| 2 × oz ( 1 serving ) | 170 g | 303 | 49 g | 0 g | 11 g |
| ½ × oz ( 1 serving ) | 42.5 g | 76 | 12 g | 0 g | 2.7 g |
| 3 × oz ( 1 serving ) | 255 g | 454 | 73 g | 0 g | 16 g |
| 4 × oz ( 1 serving ) | 340 g | 605 | 97 g | 0 g | 21 g |
Similar foods
- Shoulder top blade steakboneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled196 kcal / 100 g
- Beef chuck eye steakboneless, separable lean and fat, trimmed to 0" fat, choice, raw227 kcal / 100 g
- Chuck eye steakboneless, separable lean only, trimmed to 0" fat, choice, raw160 kcal / 100 g
- Shoulder top and center steakbeef, chuck, shoulder clod, separable lean and fat, trimmed to 0" fat, select, cooked, grilled176 kcal / 100 g
- Top blade steakbeef, chuck, shoulder clod, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled228 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 and fat, trimmed to 0" fat, choice, cooked, braised284 kcal / 100 g
- Veal shoulder blade chopseparable lean only, cooked, grilled159 kcal / 100 g
- Top blade beef chuckseparable lean only, trimmed to 0" fat, choice, cooked, broiled217 kcal / 100 g
- Chuck mock tender steakchuck, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised211 kcal / 100 g
Questions about Shoulder steak
How do you cook shoulder steak so it stays tender?
For a tender, quick-cooked steak, choose a thin, well-trimmed piece, pat it dry and sear it in a very hot pan for about 2–4 minutes per side, depending on thickness. Rest it for 5 minutes, then slice thinly across the grain; tougher pieces suit slow cooking better.
Is shoulder steak good for grilling?
Yes, especially if it is cut thinly and cooked quickly over high heat. Brush it lightly with oil, grill for a few minutes per side, then rest and slice across the grain; avoid leaving it over the heat until well done, as it can become chewy.
Can you braise shoulder steak?
Yes. Brown it first, then simmer gently in stock or wine with onion and herbs, covered, for about 1½–2½ hours, until a fork slips in easily; keep the liquid at a gentle simmer rather than a hard boil.
How should you store raw shoulder steak?
Keep it covered in the coldest part of the fridge and use it within 3–5 days of purchase, or by the use-by date if sooner. For longer storage, wrap it tightly, freeze it, and defrost it in the fridge rather than on the worktop.
What can you make with shoulder steak?
Thin slices work well in stir-fries, fajitas and steak sandwiches; cubes or whole pieces are good for stews and braises. In a stir-fry, slice across the grain and cook in small batches so the pan stays hot.
Can you use shoulder steak instead of chuck steak?
Usually, yes, particularly in stews and braises, where both cuts benefit from slow cooking. For quick grilling, shoulder steak can be less tender than a dedicated tender steak, so slice it thinly across the grain.
Is shoulder steak a lean cut of beef?
It is relatively lean compared with fattier chuck-eye steak: shoulder steak has 6.3 g of fat per 100 g, while chuck-eye steak has 19.6 g. The exact amount of visible fat depends on how the steak is trimmed.
What nutrients stand out in shoulder steak?
It is high in zinc, with 8 mg per 100 g, and is also a source of iron and vitamin B12. A typical serving is about 85 g.
Source: USDA FoodData Central 168731 · per 100 g · carbohydrate per EU label, fibre excluded
