Beef, round, full cut, separable lean only, trimmed to 1/4" fat, select, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, broiled cut from the beef round, prized for its deep, beefy flavor and a firm, satisfying chew. With virtually no fat or carbohydrates, it's a pure protein powerhouse, delivering nearly 30 grams of protein per 100-gram serving. The broiling process creates a flavorful, slightly charred exterior while keeping the interior juicy and tender.
💚 Why it's loved
People love it for its robust, uncomplicated beef flavor that stands up well to marinades and seasonings. It's a versatile staple in home cooking, perfect for quick weeknight meals like stir-fries or sliced over salads.
⚠️ Watch-outs & how to enjoy it better
As a very lean cut, it can become tough and dry if overcooked, which is a common issue. To counteract this, use a meat thermometer to avoid overcooking, marinate it before cooking to add moisture and flavor, and slice it thinly against the grain after resting.
Key benefits
- Extremely high in complete protein for muscle maintenance
- Very low in fat, especially saturated fat
- Zero carbohydrates, suitable for ketogenic and carnivore diets
- Rich in essential minerals like zinc and iron
- Provides B vitamins, particularly B12, for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'round' in its name comes from the large, round primal cut of the hindquarter it comes from, which is one of the most exercised muscles on the animal, contributing to its lean, dense texture.
Full nutrition (scales with serving)
| Water | 62.4 g |
| Energy | 172 kcal |
| Energy | 720 kj |
| Protein | 29.3 g |
| Total lipid (fat) | 5.2 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 256 mg |
| Potassium, K | 423 mg |
| Sodium, Na | 64.0 mg |
| Zinc, Zn | 4.7 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 | 0.41 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Vitamin B-12 | 3.2 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.54 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.22 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.02 g |
| PUFA 20:4 | 0.03 g |
| Cholesterol | 78.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.4 g |
| Methionine | 0.75 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.98 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.0 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.6 g |
| Proline | 1.3 g |
| Serine | 1.1 g |
FAQ
How do I prevent broiled beef round from becoming tough?
The key is to not overcook it. Use a meat thermometer and pull it from the heat at 130-135°F (54-57°C) for medium-rare. Let it rest for 5-10 minutes before slicing thinly against the grain to relax the muscle fibers.
Is this a good cut for making beef jerky?
Yes, it's an excellent choice. Its very low fat content is ideal for jerky, as fat can cause the jerky to spoil faster. Its uniform shape also makes for easy slicing into consistent strips.
What's the best way to add flavor to this lean cut?
Marinating for at least 30 minutes (or up to 24 hours in the fridge) is highly effective. A marinade with an acidic component like vinegar or citrus juice, oil, and aromatics will tenderize the meat and infuse it with flavor before cooking.