Beef, New Zealand, imported, bolar blade, separable lean and fat, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 3.0 MG | 19% | |
| Pantothenic acid | 0.5 MG | 10% | |
| Vitamin B-6 | 0.3 MG | 19% | |
| Vitamin B-12 | 1.7 UG | 71% | |
| Vitamin A, RAE | 6 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 2% | |
| Vitamin D (D2 + D3) | 0.1 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 4 MG | 0% | |
| Iron, Fe | 2.0 MG | 11% | |
| Magnesium, Mg | 22 MG | 5% | |
| Phosphorus, P | 183 MG | 15% | |
| Potassium, K | 313 MG | 7% | |
| Sodium, Na | 54 MG | 2% | |
| Zinc, Zn | 3.5 MG | 31% | |
| Copper, Cu | 0.1 MG | 15% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 1.1 UG | 2% |
Nutrition Highlights
- Excellent source of protein with 21.3g per 100g, great for muscle building and recovery.
- Good source of Zinc, Zn (31% DV).
- Rich source of Vitamin B-12 (71% of Daily Value per 100g).
About Beef, New Zealand, imported, bolar blade, separable lean and fat, raw
This cut of beef comes from the shoulder area of the animal and is known for its rich flavor and moderate marbling. It contains a good balance of lean meat and fat, which contributes to its tenderness when cooked properly. With nearly 21 grams of protein per 100 grams, it's an excellent source of high-quality complete protein, providing all essential amino acids needed for muscle maintenance and repair. The fat content is moderate, making it a reasonable choice for those monitoring their fat intake, though the marbling does add to its juiciness and flavor profile.
In the kitchen, this cut is quite versatile and works well in slow-cooked dishes like braises, stews, and pot roasts where the connective tissue breaks down over low heat, creating a melt-in-your-mouth texture. It can also be sliced thinly for stir-fries or marinated for grilling, though it benefits from tenderizing due to its location on the animal. Many cooks appreciate its affordability compared to premium cuts while still delivering robust beef flavor. When preparing this cut, allowing it to come to room temperature before cooking and slicing against the grain will yield the best results.
Compare Beef, New Zealand, imported, bolar blade, separable lean and fat, raw
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