Food · Beef Products
Beef shoulder nutrition facts
A typical portion of beef shoulder (3 oz; 85 g, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled) has 150 calories and 24g of protein (USDA FoodData Central). USDA lists 30 descriptions of it: per 100 g they range from 121 calories (shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw) to 220 (shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 28.5g
- more than 94% of 8,218 USDA reference foods
- Calories per 100 g
- 178
- more than 49% of reference foods
- Sodium per 100 g
- 68mg
- more than 47% of reference foods
3 oz weighs 85 g in USDA's record for Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled (FDC 168731).
Where the calories come from: 0% carbohydrate, 33% fat and 67% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B122.8 µg in 3 oz (85 g), 117% of the Daily Value
- Zinc6.8 mg in 3 oz (85 g), 62% of the Daily Value
- Selenium28 µg in 3 oz (85 g), 50% of the Daily Value
- Vitamin B60.6 mg in 3 oz (85 g), 34% of the Daily Value
- Niacin4.8 mg in 3 oz (85 g), 30% of the Daily Value
- Phosphorus212 mg in 3 oz (85 g), 17% of the Daily Value
- Riboflavin0.2 mg in 3 oz (85 g), 14% of the Daily Value
- Choline73 mg in 3 oz (85 g), 13% of the Daily Value
- Copper0.1 mg in 3 oz (85 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 168731), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of beef shoulder USDA describes
Grilled (FDC 168659) has the most calories per 100 g (220); the fewest: Shoulder pot roast… (FDC 169482) (121)
Every nutrient in this record (101)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 24.3 g | 28.5 g | 49% |
| Total lipid (fat) | 5.31 g | 6.25 g | 7% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.04 g | 1.22 g | |
| Energy | 151 kcal | 178 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 54.6 g | 64.2 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 68.8 mg | 81.0 mg | 23% |
| Fatty acids, total trans | 0.24 g | 0.29 g | |
| Fatty acids, total saturated | 2.21 g | 2.60 g | 11% |
| Fatty acids, total monounsaturated | 2.76 g | 3.25 g | |
| Fatty acids, total polyunsaturated | 0.35 g | 0.41 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 10.2 mg | 12.0 mg | 1% |
| Iron, Fe | 2.51 mg | 2.95 mg | 14% |
| Magnesium, Mg | 22.1 mg | 26.0 mg | 5% |
| Phosphorus, P | 212 mg | 249 mg | 17% |
| Potassium, K | 316 mg | 372 mg | 7% |
| Sodium, Na | 57.8 mg | 68.0 mg | 3% |
| Zinc, Zn | 6.83 mg | 8.03 mg | 62% |
| Copper, Cu | 0.091 mg | 0.11 mg | 10% |
| Manganese, Mn | 0.011 mg | 0.013 mg | 0% |
| Selenium, Se | 27.7 µg | 32.6 µg | 50% |
Vitamins (26)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0.85 µg | 1.00 µg | |
| Vitamin A, RAE | 0.85 µg | 1.00 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.10 mg | 0.12 mg | 1% |
| Vitamin D3 (cholecalciferol) | 0.085 µg | 0.10 µg | |
| Vitamin D (D2 + D3) | 0.085 µg | 0.10 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.068 mg | 0.080 mg | 6% |
| Riboflavin | 0.19 mg | 0.22 mg | 14% |
| Niacin | 4.77 mg | 5.61 mg | 30% |
| Pantothenic acid | 0.63 mg | 0.74 mg | |
| Vitamin B-6 | 0.58 mg | 0.68 mg | 34% |
| Folate, total | 5.95 µg | 7.00 µg | |
| Vitamin B-12 | 2.81 µg | 3.30 µg | 117% |
| Choline, total | 73.1 mg | 86.0 mg | 13% |
| Vitamin K (phylloquinone) | 1.36 µg | 1.60 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 5.95 µg | 7.00 µg | |
| Folate, DFE | 5.95 µg | 7.00 µg | 1% |
| Betaine | 12.6 mg | 14.8 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.28 g | 0.33 g | |
| Threonine | 1.10 g | 1.29 g | |
| Isoleucine | 1.06 g | 1.25 g | |
| Leucine | 2.01 g | 2.36 g | |
| Lysine | 2.18 g | 2.57 g | |
| Methionine | 0.71 g | 0.83 g | |
| Cystine | 0.26 g | 0.30 g | |
| Phenylalanine | 0.95 g | 1.11 g | |
| Tyrosine | 0.86 g | 1.01 g | |
| Valine | 1.12 g | 1.32 g | |
| Arginine | 1.63 g | 1.92 g | |
| Histidine | 0.80 g | 0.94 g | |
| Alanine | 1.40 g | 1.65 g | |
| Aspartic acid | 2.23 g | 2.63 g | |
| Glutamic acid | 3.95 g | 4.65 g | |
| Glycine | 1.08 g | 1.27 g | |
| Proline | 1.0 g | 1.17 g | |
| Serine | 0.95 g | 1.12 g |
Fatty acids (28)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.14 g | 0.16 g | |
| SFA 16:0 | 1.25 g | 1.47 g | |
| SFA 18:0 | 0.75 g | 0.89 g | |
| SFA 20:0 | 0 g | 0 g | |
| MUFA 18:1 | 2.48 g | 2.92 g | |
| PUFA 18:2 | 0.27 g | 0.32 g | |
| PUFA 18:3 | 0.010 g | 0.012 g | |
| PUFA 20:4 | 0.057 g | 0.067 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 14:1 | 0.034 g | 0.040 g | |
| MUFA 16:1 | 0.19 g | 0.23 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0.0043 g | 0.0050 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 17:0 | 0.062 g | 0.073 g | |
| SFA 24:0 | 0.0076 g | 0.0090 g | |
| TFA 18:1 t | 0.24 g | 0.29 g | |
| PUFA 18:2 CLAs | 0.019 g | 0.022 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 18:1 c | 2.24 g | 2.63 g | |
| PUFA 18:2 n-6 c,c | 0.26 g | 0.30 g | |
| MUFA 17:1 | 0.052 g | 0.061 g | |
| Fatty acids, total trans-monoenoic | 0.24 g | 0.29 g |
Source: USDA FoodData Central, FDC 168731: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in beef shoulder?
150 in 3 oz (85 g) of shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled; 121 to 220 per 100 g across USDA's descriptions.
How much protein is in beef shoulder?
24g in 3 oz; 28.5 g per 100 g.
How much sodium is in beef shoulder?
60mg in 3 oz; 68 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov