Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This cut is the lean, muscular rear leg of the cow, slow-braised until fork-tender and deeply savory. With virtually no fat and a robust, beefy flavor, it offers a dense, satisfying chew that absorbs braising liquids beautifully. Nutritionally, it is a powerhouse of high-quality protein with minimal fat and zero carbohydrates.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, concentrated beef flavor and melt-in-your-mouth texture when properly braised. It's a versatile workhorse in the kitchen, perfect for hearty stews, sandwiches, and slow-cooked meals that bring comfort.
⚠️ Watch-outs & how to enjoy it better
If not braised long enough, it can be tough and chewy, which may be off-putting. To counteract this, ensure it's cooked low and slow in liquid until the connective tissue breaks down. Also, be mindful of portion size as it's calorie-dense, and pair it with fiber-rich vegetables for a balanced meal.
Key benefits
- Exceptionally high in protein for muscle repair and satiety
- Very low in fat, especially saturated fat, when trimmed
- Contains significant iron and zinc for immune function
- Zero carbohydrates, making it ideal for low-carb diets
- Rich in B vitamins, particularly B12 for nerve health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bottom round comes from the cow's 'rump' area, which is one of the most exercised muscles, making it leaner but also requiring slow cooking to break down the tough collagen into gelatin.
Full nutrition (USDA data · scales with serving)
| Water | 57.3 g |
| Energy | 223 kcal |
| Energy | 934 kj |
| Protein | 33.6 g |
| Total lipid (fat) | 8.9 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 208 mg |
| Potassium, K | 271 mg |
| Sodium, Na | 44.0 mg |
| Zinc, Zn | 5.6 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 34.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.9 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 128 mg |
| Betaine | 16.8 mg |
| Vitamin B-12 | 1.9 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) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 6.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.6 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 | 3.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.95 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.35 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.33 g |
| PUFA 18:2 | 0.25 g |
| PUFA 18:3 | 0.04 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 | 95.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 1.3 g |
| Isoleucine | 1.5 g |
| Leucine | 2.7 g |
| Lysine | 2.8 g |
| Methionine | 0.87 g |
| Cystine | 0.43 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Valine | 1.7 g |
| Arginine | 2.2 g |
| Histidine | 1.1 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 5.0 g |
| Glycine | 2.0 g |
| Proline | 1.6 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.35 g |
FAQ
How do I make it tender?
Braise it slowly in liquid (like broth or wine) at a low temperature for 2-3 hours until it's fork-tender. This breaks down the tough fibers.
Is it a healthy choice?
Yes, it's very lean and high in protein, making it a great option for those watching fat intake. Just be mindful of added sauces or fats during cooking.
What's the best way to cook it?
Braising is ideal, but it can also be slow-cooked in a crockpot or pressure cooker. Avoid quick, high-heat methods like grilling, which can make it tough.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.23 kcal/g · 60% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.