Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled
Whole food · Beef Products
This is a lean, broiled cut from the beef round, offering a firm, dense texture with a clean, beefy flavor. Its deep red color and minimal marbling translate to a high-protein, low-fat profile. It's a straightforward, no-nonsense protein source for those prioritizing lean nutrition.
💚 Why it's loved
People love it for its pure, robust beef flavor that shines with simple seasoning and high-heat cooking. Its versatility makes it a staple for everything from quick weeknight steaks to sliced toppings for salads and grain bowls.
⚠️ Watch-outs & how to enjoy it better
Its leanness can make it prone to dryness if overcooked, which may be unappealing to some. Individuals managing iron overload or certain kidney conditions should monitor portion sizes. To counteract dryness, use a marinade, cook to medium-rare, and let it rest before slicing against the grain.
Key benefits
- Excellent source of complete, high-quality protein.
- Very low in carbohydrates and sugars.
- Provides essential minerals like iron and zinc.
- Low in saturated fat compared to other beef cuts.
- Supports muscle maintenance and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'round' comes from the rear leg of the cow, a well-exercised muscle group, which is why the meat is so lean and has a distinct, tight grain structure.
Full nutrition (scales with serving)
| Water | 60.5 g |
| Energy | 191 kcal |
| Energy | 799 kj |
| Protein | 29.2 g |
| Total lipid (fat) | 7.3 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 256 mg |
| Potassium, K | 422 mg |
| Sodium, Na | 64.0 mg |
| Zinc, Zn | 4.6 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 27.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.22 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 111 mg |
| Betaine | 14.6 mg |
| Vitamin B-12 | 3.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.76 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 16:1 | 0.32 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.24 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 78.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.76 g |
| Cystine | 0.38 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.93 g |
| Valine | 1.4 g |
| Arginine | 1.9 g |
| Histidine | 0.93 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.8 g |
| Proline | 1.4 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.31 g |
FAQ
What is the best way to cook this cut to keep it tender?
Use high-heat methods like broiling or grilling, but do not overcook. Aim for medium-rare (135°F internal temp), and always let the meat rest for 5-10 minutes after cooking to allow juices to redistribute.
Is this a good cut for meal prep?
Yes, its high protein and low fat make it ideal. Slice it thinly after cooking and store it in portions for easy addition to salads, wraps, or stir-fries throughout the week.
How does it differ from sirloin or tenderloin?
It is significantly leaner and less tender than sirloin or tenderloin due to being from a more worked muscle. It requires more careful cooking but offers a stronger beef flavor at a lower cost and fat content.