Know what’s on your plate
Shoulder top blade steak
Calories & nutrition facts
boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Nutrition facts
Per 100 g% DV- Calories 220 kcal —
- Protein 28 g 55%
- Carbohydrate 0 g 0%
- Fat 12 g 16%
- Saturated fat 5 g 25%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 84 mg 4%
- Cholesterol 92 mg 31%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 6 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 0.1 µg 1%
- Vitamin E 0.14 mg 1%
- Vitamin K 1.6 µg 1%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.31 mg 23%
- Niacin (B3) 4.2 mg 26%
- Pantothenic acid (B5) 0.95 mg 19%
- Vitamin B6 0.38 mg 22%
- Folate (B9) 7 µg 2%
- Vitamin B12 4.9 µg 206%
- Choline 102 mg 19%
Minerals
- Calcium 14 mg 1%
- Iron 3.1 mg 17%
- Magnesium 22 mg 5%
- Phosphorus 217 mg 17%
- Potassium 374 mg 8%
- Zinc 9.4 mg 85%
- Copper 0.13 mg 14%
- Manganese 0.02 mg 1%
- Selenium 30.3 µg 55%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 220 | 28 g | 0 g | 12 g |
| 1 × oz | 85 g | 187 | 23 g | 0 g | 10 g |
| 1 × steak | 177 g | 389 | 49 g | 0 g | 22 g |
| 2 × oz | 170 g | 374 | 47 g | 0 g | 21 g |
| ½ × oz | 42.5 g | 94 | 12 g | 0 g | 5.2 g |
| 3 × oz | 255 g | 561 | 70 g | 0 g | 31 g |
| 4 × oz | 340 g | 748 | 94 g | 0 g | 42 g |
Similar foods
- Top blade steakbeef, chuck, shoulder clod, separable lean and fat, trimmed to 0" fat, choice, raw182 kcal / 100 g
- Shoulder top and center steakbeef, chuck, shoulder clod, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled184 kcal / 100 g
- Top blade chuck beefseparable lean and fat, trimmed to 0" fat, choice, cooked, broiled227 kcal / 100 g
- Shoulder steakboneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled178 kcal / 100 g
- Beef chuck eye steakboneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled283 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 and fat, cooked, grilled199 kcal / 100 g
- Chuck blade roastseparable lean and fat, trimmed to 1/8" fat, choice, cooked, braised359 kcal / 100 g
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- Beef shoulder tender medallionchuck, shoulder clod, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled181 kcal / 100 g
Questions about Shoulder top blade steak
What is shoulder top blade steak, and is it tender?
It is cut from the shoulder and often contains a strip of tough connective tissue running through the centre, sometimes called a seam. If that seam has been removed, the steak can be tender enough for quick cooking; otherwise, slow braising makes it easier to eat.
How should you cook shoulder top blade steak?
For a seam-trimmed steak, pat it dry, season it and sear it in a very hot pan for about 2–3 minutes per side, then rest it for 5 minutes. Slice across the grain; if the tough seam is still in place, braise the steak gently until tender instead.
Can you grill shoulder top blade steak?
Yes, if the central seam has been trimmed out. Grill it over high heat for a few minutes per side, then rest it and cut across the grain; an untrimmed steak is better cooked slowly in a covered pot.
How do you store shoulder top blade steak?
Keep it covered in the fridge and use it within a few days of purchase, or freeze it for longer storage. Thaw frozen steak in the fridge, not on the worktop, and refrigerate leftovers promptly.
What dishes can you make with shoulder top blade steak?
A trimmed steak works well sliced thinly for fajitas, steak sandwiches or salads. If it has the connective seam, use it in a slow-cooked beef stew or braise, where the long cooking softens the chewy parts.
Can you use shoulder top blade steak instead of top round steak?
You can, but top round steak is leaner: it has 4.11 g fat per 100 g, compared with 12 g in shoulder top blade steak. Top round suits quick cooking when kept from overcooking; shoulder top blade benefits from trimming its central seam or cooking it slowly.
How much protein is in a serving of shoulder top blade steak?
An 85 g portion provides 23 g of protein. A typical whole steak weighing 177 g provides 49 g.
Is shoulder top blade steak a good source of zinc?
Yes. It is high in zinc: a 100 g portion provides 9.4 mg.
Source: USDA FoodData Central 168659 · per 100 g · carbohydrate per EU label, fibre excluded
