Boneless Beef Chuck Roast Nutritional Values

Beef chuck, also known as pot roast or under blade steak, is a tender and flavorful cut from the shoulder of the steer. You can braise it to retain the moisture during cooking without adding fat. Beef chuck is a source of many essential nutrients, but it also has some nutritional disadvantages, so it is healthiest in moderation as part of an overall balanced diet.

A beef roast with vegetables is high in potassium, protein and fiber. Credit: svariophoto/iStock/Getty Images

Calories and Macronutrients

A 100-gram, or 3.5-ounce, serving of boneless beef chuck has 196 calories and 0 g of carbohydrates. It has 19 g of protein, or 38 percent of the daily value. Beef chuck has 13 g of total fat, or 117 calories from fat, since fat has 9 g per gram. This means that beef chuck gets nearly 60 percent of its calories from fat. Beef chuck roast has only 76 mg of sodium, but it will have more if you braise it in salty broth.

Bad Fats

Boneless beef chuck roast has 5.7 g of saturated fat and 0.8 g of trans fat in 3.5 ounces. Saturated and trans fat raise your cholesterol levels and may increase your risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Healthy adults should limit intake to no more than 10 percent of total calories from saturated fat, and no more than 1 percent of total calories from trans fat. This means a maximum of 22 g of saturated fat and 2 g of trans fat per day on a 2,000-calorie diet.

Cholesterol

Beef chuck roast has 66 mg of cholesterol in 3.5 ounces. Cholesterol from your food causes increases in levels of cholesterol in your blood. According to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services, healthy adults should not consume more than 300 mg of cholesterol per day, and individuals with heart disease or high cholesterol should limit cholesterol intake to 200 mg. Cholesterol from your diet has less of an impact on your blood cholesterol levels when your overall diet is low in saturated fat.

Other Nutrients

Each 100-g serving of boneless beef chuck roast has 7 mg of zinc, or 47 percent of the daily value, and 2 mg of iron, or 11 percent of the daily value. Iron and zinc are necessary for a strong immune system. Chuck roast has 336 mg of potassium, which is essential for regulating blood pressure. Healthy adults should get at least 4,700 mg per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

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