FoodScore
0/ 100
Decentmeat· 100 g

Beef Chuck Roast Cooked

Beef Chuck Roast Cooked scores 59/100, a decent rating, primarily due to its high protein and micronutrient content, though it incurs penalties for its saturated and trans fat levels.

  • This beef scores 59/100, placing it in the 'decent' category for overall nutrition.
  • A 100g serving provides 26.41g of protein, contributing significantly to daily needs.
  • It is an excellent source of zinc, offering 90% of the Daily Value per 100g.
  • Contains 3.75g of saturated fat per 100g, which contributes to score penalties.
  • As a NOVA class 1 food, it is minimally processed.
  • Scores -1 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
26.41g
53% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
79mg
3% of Daily Value
+
What it brings to the table
Protein (26.4g)+10
Micronutrients (Iron, Phosphorus, Zinc, Vitamin B12, Riboflavin)+10
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (3.8g)-1
Trans fat present-20

Why it scores 59

Beef Chuck Roast Cooked achieves a FoodScore of 59 out of 100, placing it in the decent category. This score reflects a balance of significant nutritional benefits and some notable drawbacks. On the positive side, it receives a substantial bonus for its high protein content, providing 26.41g per 100g serving, which is crucial for muscle maintenance and satiety. It also earns points for being rich in several essential micronutrients, including iron, phosphorus, zinc, vitamin B12, and riboflavin, all vital for various bodily functions. Furthermore, its classification as a NOVA 1 food means it is unprocessed or minimally processed, a key factor in a healthy diet. However, the score is negatively impacted by its fat profile. The presence of 3.75g of saturated fat per 100g incurs a penalty, aligning with dietary guidelines that recommend limiting intake of these fats. A more significant penalty is applied due to the presence of trans fat, even at a low level of 0.4g, as trans fats are strongly associated with adverse health outcomes. Reducing the saturated and trans fat content, perhaps through leaner cuts or different preparation methods, would lead to a higher FoodScore.

Health benefits

What the nutrients in beef chuck roast cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Beef Chuck Roast is an excellent source of high-quality protein, essential for building and repairing muscle tissue. A 100g serving delivers 26.41g of protein, providing a substantial portion of the daily recommended intake for adults. This protein contains all nine essential amino acids, making it a complete protein source that effectively supports muscle synthesis and recovery after physical activity. Including adequate protein in the diet is emphasized by dietary guidelines for maintaining lean body mass and overall strength, particularly as we age.

Boosts Iron Levels and Prevents Anemia

This cut of beef is a significant source of heme iron, a form of iron that is readily absorbed by the body. A 100g serving provides 2.52mg of iron, which is 14% of the Daily Value. Iron is crucial for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Adequate iron intake is vital for preventing iron-deficiency anemia, a condition that can lead to fatigue, weakness, and impaired cognitive function. Regular consumption of iron-rich foods like beef can help maintain healthy iron stores.

Enhances Immune Function and Wound Healing

Beef Chuck Roast is exceptionally rich in zinc, providing 9.93mg per 100g, which is 90% of the Daily Value. Zinc is an essential mineral that plays a critical role in numerous bodily functions, including immune system support, wound healing, and cell division. It is also vital for proper taste and smell. The NIH lists zinc as crucial for maintaining a robust immune response, helping the body fight off infections. Ensuring sufficient zinc intake through foods like beef can contribute to overall health and resilience.

Supports Brain and Nervous System Health

This beef cut is an outstanding source of Vitamin B12, offering 144% of the Daily Value per 100g. Vitamin B12 is crucial for the proper functioning and development of the brain and nerve cells, as well as for the formation of red blood cells. It plays a key role in DNA synthesis and energy production. Dietary guidelines emphasize the importance of B12, especially for individuals who may be at risk of deficiency. Regular intake of B12-rich foods like beef helps maintain cognitive function and overall neurological health.

How to eat it

Beef Chuck Roast is a versatile and economical cut of beef, typically used for slow cooking methods that tenderize its connective tissues. It's a staple in many American diets, often prepared as a pot roast, in stews, or shredded for sandwiches. Its rich flavor and hearty texture make it a popular choice for comfort food meals. When planning portions, a 100g serving is a reasonable amount to contribute to your daily protein needs.

For optimal tenderness, slow cook chuck roast using methods like braising, stewing, or in a slow cooker, allowing several hours for the meat to become fork-tender.
Pair with a variety of non-starchy vegetables like carrots, celery, and onions, which can be cooked alongside the roast to absorb its flavors and boost your fiber intake.
To reduce the overall fat content, trim visible fat before cooking and consider skimming fat from pan drippings or sauces after cooking.
Store cooked chuck roast in an airtight container in the refrigerator for up to 3-4 days, or freeze for longer storage, ensuring food safety.
Things to keep in mind

For most healthy adults, Beef Chuck Roast Cooked can be part of a balanced diet. There are no widely documented common allergies specific to beef itself, beyond rare individual sensitivities. However, individuals with alpha-gal syndrome, a tick-borne allergy, may experience allergic reactions to red meat. While beef is generally well-tolerated, its saturated fat content should be considered, especially for those managing cardiovascular health. Moderation is key, and balancing red meat intake with other protein sources and plenty of plant-based foods is recommended by dietary guidelines.

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Reader questions
Is Beef Chuck Roast Cooked healthy?
Beef Chuck Roast Cooked is a nutritionally dense food that can be part of a healthy diet. It scores 59/100, indicating a decent nutritional profile. It is an excellent source of protein, zinc, and Vitamin B12, which are vital for muscle health, immune function, and brain health. However, it does contain saturated and trans fats, which should be consumed in moderation.
Is Beef Chuck Roast good for muscle building?
Yes, Beef Chuck Roast is very good for muscle building. A 100g serving provides 26.41g of high-quality protein, which contains all essential amino acids necessary for muscle synthesis and repair. The Vitamin B12 and iron content also support energy production and oxygen transport, both crucial for effective workouts and recovery.
Is Beef Chuck Roast minimally processed?
Yes, Beef Chuck Roast is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates that it retains its natural integrity and is free from added sugars, unhealthy fats, and artificial ingredients often found in ultra-processed foods. Choosing minimally processed foods is a key recommendation in dietary guidelines.
How can I make Beef Chuck Roast more tender?
To make Beef Chuck Roast more tender, it's best to use slow-cooking methods such as braising, stewing, or cooking in a slow cooker. These methods break down the tough connective tissues over several hours, resulting in a fall-apart tender texture. Marinating the meat beforehand can also contribute to tenderness and flavor.
What are some healthier alternatives to Beef Chuck Roast?
For leaner red meat options, consider beef sirloin or tenderloin, which have lower saturated fat content. If you're looking for other protein sources, chicken breast, turkey, or fish offer excellent protein with different fat profiles. For plant-based alternatives, legumes like lentils and beans provide protein and fiber.
Does Beef Chuck Roast contain a lot of sodium?
No, Beef Chuck Roast Cooked is naturally low in sodium, containing only 79mg per 100g serving. This is a relatively small amount and does not contribute to score penalties. However, the sodium content can increase significantly depending on how it's prepared, especially if using salty marinades, broths, or seasonings.
Is Beef Chuck Roast a good source of vitamins and minerals?
Yes, Beef Chuck Roast is a good source of several important vitamins and minerals. It is particularly rich in Vitamin B12 (144% DV) and zinc (90% DV) per 100g. It also provides significant amounts of iron (14% DV), potassium, and magnesium, all contributing to various bodily functions and overall health.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169496)Updated 2026-04-20