Know what’s on your plate
Top blade steak
Calories & nutrition facts
beef, chuck, shoulder clod, separable lean and fat, trimmed to 0" fat, choice, raw
Nutrition facts
Per 100 g% DV- Calories 182 kcal —
- Protein 19 g 38%
- Carbohydrate 0 g 0%
- Fat 11 g 15%
- Saturated fat 4.2 g 21%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 74 mg 3%
- Cholesterol 65 mg 22%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin E 0.17 mg 1%
- Vitamin K 0.6 µg 1%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 3.4 mg 21%
- Pantothenic acid (B5) 0.93 mg 19%
- Vitamin B6 0.38 mg 22%
- Folate (B9) 3 µg 1%
- Vitamin B12 5 µg 207%
- Choline 83.2 mg 15%
Minerals
- Calcium 5 mg 0%
- Iron 2.2 mg 12%
- Magnesium 20 mg 5%
- Phosphorus 178 mg 14%
- Potassium 302 mg 6%
- Zinc 6.6 mg 60%
- Copper 0.12 mg 13%
- Manganese 0.02 mg 1%
- Selenium 28.9 µg 53%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 182 | 19 g | 0 g | 11 g |
| 1 × oz | 113 g | 206 | 21 g | 0 g | 13 g |
| 1 × steak | 254 g | 462 | 48 g | 0 g | 29 g |
| 2 × oz | 226 g | 411 | 42 g | 0 g | 26 g |
| ½ × oz | 56.5 g | 103 | 11 g | 0 g | 6.4 g |
| 3 × oz | 339 g | 617 | 64 g | 0 g | 38 g |
| 4 × oz | 452 g | 823 | 85 g | 0 g | 51 g |
Similar foods
- Shoulder top blade steakboneless, separable lean and fat, trimmed to 0" fat, choice, raw152 kcal / 100 g
- Shoulder top and center steakbeef, chuck, shoulder clod, separable lean and fat, trimmed to 0" fat, choice, raw143 kcal / 100 g
- Top blade beef chuckseparable lean only, trimmed to 0" fat, choice, cooked, broiled217 kcal / 100 g
- Top blade chuck beefseparable lean and fat, trimmed to 0" fat, choice, cooked, broiled227 kcal / 100 g
- Chuck blade steakboneless, lean, raw149 kcal / 100 g
- Chuck blade roastseparable lean and fat, trimmed to 1/8" fat, choice, raw268 kcal / 100 g
- Under blade steakchuck, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised284 kcal / 100 g
- Beef chuck eye steakboneless, separable lean and fat, trimmed to 0" fat, choice, raw227 kcal / 100 g
- Under blade pot roast or steakchuck, boneless, separable lean only, trimmed to 0" fat, select, raw134 kcal / 100 g
- Shoulder steakboneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled178 kcal / 100 g
Questions about Top blade steak
Is top blade steak good for frying or grilling?
Yes, especially if the butcher has removed the tough strip of connective tissue down the centre, leaving a flat iron steak. Sear it over high heat for about 2–3 minutes per side, depending on thickness, then rest it for 5 minutes before slicing across the grain.
How do you cook top blade steak if it still has a tough strip through the middle?
For a steak with the central seam intact, braise it rather than serving it whole: brown it first, then cook gently in stock or another liquid, covered, until tender. Alternatively, ask the butcher to remove the seam and cook the two pieces quickly as flat iron steaks.
How can you tell whether top blade steak is a flat iron steak?
A flat iron is cut from the top blade after the tough central connective tissue has been removed. It is usually a fairly even, flat piece of beef; a top blade steak with a visible firm seam running through it is not ready to cook as one tender steak.
How long can you keep top blade steak in the fridge?
Keep raw steak covered on the bottom shelf and cook it within 3–5 days of purchase; freeze it sooner if you will not use it in that time. Once cooked, refrigerate leftovers within 2 hours and eat them within 3–4 days.
What goes well with top blade steak?
Serve quickly seared flat iron steak with chips, peppercorn sauce or chimichurri, or slice it across the grain for tacos and steak salads. Its beefy flavour also works well with a simple marinade of garlic, oil and Worcestershire sauce.
What can you use instead of top blade steak?
For quick grilling or frying, use flat iron steak or chuck blade steak, keeping in mind that chuck blade may have more connective tissue. For a slow-cooked dish, braising steak is a practical substitute.
Source: USDA FoodData Central 172125 · per 100 g · carbohydrate per EU label, fibre excluded
