Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chuck steak Nutrition & Calories - Complete data of all nutrients

Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on October 17, 2023
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan
Chuck steak


Chuck steak is a flavorful and relatively affordable cut of beef that comes from the shoulder of the cow. It contains a good balance of protein, fat, vitamins, and minerals. This article will discuss the nutritional and caloric values of chuck steak in detail. 

What Is a Chuck Steak?

Chuck steak is a tough cut frequently baked at high temperatures to ensure that it cooks quickly and stays moist. However, it can also be slow-cooked - braised or stewed, to help break down the tough fibers and make the meat tender and flavorful. This steak is usually a rectangular 1-inch or 2.5cm thick cut with a rich flavor and moderate fat content. 

Types of Chuck Steak

Chuck steak can be with bone or boneless. Chuck steak, which contains parts of the shoulder bone, is called 7-bone steak, named for its shape. This cut can be tougher than others and is usually slow-cooked

Depending on the precise cut, boneless variations of chuck steak are chuck eye steak (chuck tender steak or mock tender steak), chuck fillet, cross-rib roast, top-blade steak, under-blade steak, shoulder steak, and arm steak.


This article, including the infographics below, will focus on the nutritional profile of a 100g serving of grilled boneless chuck eye steak with separable lean and fat, trimmed to 0" fat, all grades.

However, we will also discuss the nutrition of chuck eye steak with separable lean only and broiled mock tender steak with separable lean and fat (1, 2).

An average serving size of steak per person is about 3 ounces or 85g, while one steak weighs approximately 308g.

Chuck steak is rich in nutrients overall, consisting of 55% water, 25% protein, 20% fats, and 5% micronutrients.

Macronutrients chart

25% 20% 55%
Daily Value: 50%
24.98 g of 50 g
Daily Value: 30%
19.64 g of 65 g
Daily Value: 0%
0 g of 300 g
Daily Value: 3%
55.22 g of 2,000 g
0.16 g


Calories per 100g

Chuck steak is a high-calorie food, with a 100g serving of chuck steak containing 277 calories.

These calories are most likely derived from the 24.98g protein and 19.64g fat content. Chuck steak provides 13.85% of daily calorie needs.

Chuck eye steak with lean meat only contains fewer calories, providing 209kcal per 100g. That being said, mock tender steak is even lower in calories, with 160 calories per 100g.

Calories per serving

The chuck steak is often consumed in amounts greater than 100 grams. One full chuck steak (308g) provides 644 calories, while 3oz (85g) of this meat contains 178 calories.


Here, we will compare the calorie count of chuck steak to that of several other foods. According to our data, chuck steak has more calories than 67% of foods.

Chuck steak contains almost 2 times more calories than beefsteak but fewer calories than rib-eye steak.

You can find the comparison of the caloric values of chuck steak and other steak types in the table below.

FoodCalories per 100 grams
T bone steak217
Porterhouse steak276
Chuck steak277
Ribeye steak291

Burning estimates

The table below illustrates how long it takes to burn 644 calories (one chuck steak) and what activity is necessary. The values were calculated using the MET method (Metabolic Equivalent of a Task) (3, 4).

 One steak - 70kg personOne steak - 100 kg person
Walking3h 40min2h 35min
Running1h 9min48min
Cycling74 min52min


Chuck steak is rich in protein. It provides 77g of protein per full steak and 25g per 100g.

Chuck steak falls in the range of the top 13% of foods as a source of protein. One chuck steak can cover more than the daily need for protein for a person who weighs 75 kg.

Your daily protein need is about 0.8 g per kg of body weight.

Chuck eye steak with only lean meat and mock tender steak are both richer in proteins, providing 28g and 26g per 100g servings, respectively.

One chuck steak (308g) covers the daily needs of all essential amino acids, and a 100g serving covers these values for histidine, threonine, lysine, and tryptophan.

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 302% 314% 228% 221% 312% 203% 164% 187% 347%
Tryptophan: 281 mg of 280 mg 100%
Threonine: 1099 mg of 1,050 mg 105%
Isoleucine: 1062 mg of 1,400 mg 76%
Leucine: 2009 mg of 2,730 mg 74%
Lysine: 2184 mg of 2,100 mg 104%
Methionine: 709 mg of 1,050 mg 68%
Phenylalanine: 951 mg of 1,750 mg 54%
Valine: 1129 mg of 1,820 mg 62%
Histidine: 809 mg of 700 mg 116%

A 100g serving chuck eye steak contains 4.2g of branched-chain amino acids or BCAAs (leucine, isoleucine, and valine).

This serving of chuck steak also provides 3.5g of glycine, arginine, and methionine in total, the three amino acids used by the body to synthesize creatine. 


Chuck eye steak is high in fats, containing 19.64g of fats per 100g. It is also accordingly high in saturated and monounsaturated fat. Chuck steak falls in the top 16% of foods as a source of fats.

Of these fats, 46% (8.66g) is saturated, 50% (9.4g) is monounsaturated, and 4% (0.8g) is polyunsaturated. 

Fat type information

46% 50% 4%
Saturated Fat: 8.66 g
Monounsaturated Fat: 9.457 g
Polyunsaturated fat: 0.81 g

A 100g chuck eye steak also contains 1.29g of trans fats.

The same 100g serving size of lean chuck eye steak provides 10.8g. Lean chuck steak also contains about 2 times less trans fats.

Mock tender steak has even less fat - 5.5g per 100g.


Chuck steak contains a high level of cholesterol - 87mg per 100g. It falls in the top 17% of foods as a source of cholesterol. 

Lean chuck eye steak contains the same amount of cholesterol; however, mock tender steak is lower, providing 63mg per 100g.


Chuck steak, like most other types of meat, contains no carbohydrates.


Chuck steak is rich in most B-group vitamins. 

A 100g serving of chuck steak covers 126% of the daily vitamin B12 (cobalamine) need,  falling in the top 23% of foods as a source of this vitamin. 

Chuck steak is also an excellent source of vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), and vitamin B6 (pyridoxine). 

It also has smaller amounts of vitamin B1, vitamin B9 or folate, and vitamins A, D, E, and K.

Chuck steak lacks vitamin C entirely.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 3% 0% 17% 45% 88% 46% 87% 5% 379% 4%
Vitamin A: 25 IU of 5,000 IU 1%
Vitamin E : 0.1 mg of 15 mg 1%
Vitamin D: 0.1 µg of 10 µg 1%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.066 mg of 1 mg 6%
Vitamin B2: 0.191 mg of 1 mg 15%
Vitamin B3: 4.663 mg of 16 mg 29%
Vitamin B5: 0.752 mg of 5 mg 15%
Vitamin B6: 0.373 mg of 1 mg 29%
Folate: 6 µg of 400 µg 2%
Vitamin B12: 3.03 µg of 2 µg 126%
Vitamin K: 1.6 µg of 120 µg 1%


Chuck steak has a high amount of zinc, iron, phosphorus, potassium, and selenium. It falls in the top 11% of foods as a source of zinc and the top 29% as a source of iron. One serving of chuck steak can cover your daily zinc need by 79% and selenium by 50%.

Chuck steak also provides moderate amounts of magnesium, copper, and calcium.

Grilled chuck steak is low in sodium and manganese.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 92% 16% 83% 29% 10% 237% 26% 2% 150% 44%
Calcium: 16 mg of 1,000 mg 2%
Iron: 2.45 mg of 8 mg 31%
Magnesium: 22 mg of 420 mg 5%
Phosphorus: 193 mg of 700 mg 28%
Potassium: 325 mg of 3,400 mg 10%
Sodium: 71 mg of 2,300 mg 3%
Zinc: 8.68 mg of 11 mg 79%
Copper: 0.077 mg of 1 mg 9%
Manganese: 0.012 mg of 2 mg 1%
Selenium: 27.5 µg of 55 µg 50%
Choline: 79 mg of 550 mg 14%

Glycemic Index

Chuck steak can be considered a 0 glycemic index as it contains no carbohydrates. You can find more on information on the glycemic index of foods with no carbs.

You can also visit the glycemic index chart page for glycemic index values of other foods.

Insulin Index

The insulin index shows how much the blood insulin levels rise after consuming foods, giving us information for foods with no carbohydrates or glycemic index values.

The insulin index for topside lean beef steak has been calculated to be 51 (5). This is a moderate insulin index value. The insulin index of chuck eye steak can be assumed to be similar. 

If interested, you can find the insulin index values for over 140 other foods.


Chuck steak has a PRAL or potential renal acid value of 11.8, making it an acid-producing food. The higher this value, the more acid-forming the food is.

Comparison to Similar Foods

We compared chuck steak to other foods in our database and highlighted which one contains more macronutrients.

Chuck steak has more vitamin B12, zinc, iron, and monounsaturated fat than flank steak.

Compared with beefsteak, chuck steak provides more zinc, vitamin B12, iron, polyunsaturated fat, and monounsaturated fat.

Important nutritional characteristics for Chuck steak

Chuck steak
Glycemic index ⓘ Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0 (low)
Calories ⓘ Calories per 100-gram serving 277
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 11.8 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 11% Zinc ⓘHigher in Zinc content than 89% of foods
TOP 13% Protein ⓘHigher in Protein content than 87% of foods
TOP 14% Saturated Fat ⓘHigher in Saturated Fat content than 86% of foods
TOP 16% Fats ⓘHigher in Fats content than 84% of foods
TOP 17% Cholesterol ⓘHigher in Cholesterol content than 83% of foods

Chuck steak calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 277
Calories in 3 oz 235 85 g
Calories in 1 steak 853 308 g

Chuck steak Glycemic index (GI)

The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.

Mineral chart - relative view

8.68 mg
TOP 11%
2.45 mg
TOP 29%
325 mg
TOP 31%
27.5 µg
TOP 35%
193 mg
TOP 40%
22 mg
TOP 54%
79 mg
TOP 57%
71 mg
TOP 57%
16 mg
TOP 61%
0.077 mg
TOP 65%
0.012 mg
TOP 87%

Vitamin chart - relative view

Vitamin B12
3.03 µg
TOP 23%
Vitamin B6
0.373 mg
TOP 34%
Vitamin B3
4.663 mg
TOP 36%
Vitamin B5
0.752 mg
TOP 43%
Vitamin B2
0.191 mg
TOP 47%
Vitamin A
25 IU
TOP 57%
Vitamin D
0.1 µg
TOP 60%
Vitamin B1
0.066 mg
TOP 64%
Vitamin K
1.6 µg
TOP 70%
6 µg
TOP 76%
Vitamin E
0.1 mg
TOP 86%
Vitamin C
0 mg
TOP 100%

All nutrients for Chuck steak per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 277kcal 14% 33% 5.9 times more than OrangeOrange
Protein 24.98g 59% 13% 8.9 times more than BroccoliBroccoli
Fats 19.64g 30% 16% 1.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 87mg 29% 17% 4.3 times less than EggEgg
Vitamin D 0.1µg 1% 60% 22 times less than EggEgg
Iron 2.45mg 31% 29% 1.1 times less than BeefBeef
Calcium 16mg 2% 61% 7.8 times less than MilkMilk
Potassium 325mg 10% 31% 2.2 times more than CucumberCucumber
Magnesium 22mg 5% 54% 6.4 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.08mg 9% 65% 1.8 times less than ShiitakeShiitake
Zinc 8.68mg 79% 11% 1.4 times more than BeefBeef
Phosphorus 193mg 28% 40% 1.1 times more than Chicken meatChicken meat
Sodium 71mg 3% 57% 6.9 times less than White BreadWhite Bread
Vitamin A 25IU 1% 57% 668.2 times less than CarrotCarrot
Vitamin A RAE 7µg 1% 54%
Vitamin E 0.1mg 1% 86% 14.6 times less than KiwifruitKiwifruit
Selenium 27.5µg 50% 35%
Manganese 0.01mg 1% 87%
Vitamin B1 0.07mg 6% 64% 4 times less than Pea rawPea raw
Vitamin B2 0.19mg 15% 47% 1.5 times more than AvocadoAvocado
Vitamin B3 4.66mg 29% 36% 2.1 times less than Turkey meatTurkey meat
Vitamin B5 0.75mg 15% 43% 1.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.37mg 29% 34% 3.1 times more than OatOat
Vitamin B12 3.03µg 126% 23% 4.3 times more than PorkPork
Vitamin K 1.6µg 1% 70% 63.5 times less than BroccoliBroccoli
Folate 6µg 2% 76% 10.2 times less than Brussels sproutBrussels sprout
Trans Fat 1.29g N/A 44% 11.6 times less than MargarineMargarine
Saturated Fat 8.66g 43% 14% 1.5 times more than BeefBeef
Monounsaturated Fat 9.46g N/A 17% Equal to AvocadoAvocado
Polyunsaturated fat 0.81g N/A 50% 58.2 times less than WalnutWalnut
Tryptophan 0.28mg 0% 52% 1.1 times less than Chicken meatChicken meat
Threonine 1.1mg 0% 52% 1.5 times more than BeefBeef
Isoleucine 1.06mg 0% 56% 1.2 times more than Salmon rawSalmon raw
Leucine 2.01mg 0% 53% 1.2 times less than Tuna BluefinTuna Bluefin
Lysine 2.18mg 0% 53% 4.8 times more than TofuTofu
Methionine 0.71mg 0% 50% 7.4 times more than QuinoaQuinoa
Phenylalanine 0.95mg 0% 56% 1.4 times more than EggEgg
Valine 1.13mg 0% 57% 1.8 times less than Soybean rawSoybean raw
Histidine 0.81mg 0% 54% 1.1 times more than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 51% 690 times less than SalmonSalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.04g N/A 90% 222.9 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 50% 42.5 times less than SalmonSalmon
Omega-6 - Eicosadienoic acid 0.01g N/A 81%
Omega-6 - Linoleic acid 0.62g N/A 89% 19.9 times less than AlmondAlmond

Check out similar food or compare with current


Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 277
% Daily Value*
Total Fat 20g
Saturated Fat 9g
Trans Fat g
Cholesterol 87mg
Sodium 71mg
Total Carbohydrate 0g
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 25g
Vitamin D 5mcg 1%

Calcium 16mg 2%

Iron 2mg 25%

Potassium 325mg 10%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Low in Sodium
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.

Chuck steak nutrition infographic

Chuck steak nutrition infographic
Infographic link


All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.


Data provided by should be considered and used as information only. Please consult your physician before beginning any diet.