Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, robust cut from the rear leg of the cow, transformed by slow braising into a tender, deeply savory steak with a rich, beefy flavor and a satisfying, slightly firm texture. It's a nutritional powerhouse, delivering an exceptional 32.76g of protein per 100g with virtually no carbohydrates, making it a cornerstone for high-protein, low-carb diets. The braising process breaks down connective tissue, resulting in a melt-in-your-mouth tenderness that belies its lean origin.
Calorie split: 55% protein · 0% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, concentrated beef flavor that develops beautifully during slow cooking, and its incredible versatility in stews, roasts, and sandwiches. It's a comfort food staple in many cultures, offering hearty satisfaction without excessive fat.
⚠️ Watch-outs & how to enjoy it better
The cut can be tough if not braised properly, and its lean nature means it can dry out if overcooked. To counteract this, always use a slow, moist cooking method like braising or stewing, and consider pairing it with a flavorful sauce or gravy to add moisture and richness. For those watching sodium intake, use low-sodium broth and season with herbs and spices instead of salt.
Key benefits
- Exceptionally high in complete protein for muscle repair and satiety
- Very low in carbohydrates, suitable for keto and low-carb diets
- Good source of iron, zinc, and B vitamins (especially B12)
- Lean cut with moderate fat content after trimming
- Braising method makes tough cuts tender and flavorful
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'round' in bottom round refers to the large, round-shaped muscle group from the rear leg of the cow, which is one of the most exercised muscles, making it lean and flavorful but also tough—perfect for slow braising.
Full nutrition (USDA data · scales with serving)
| Water | 55.0 g |
| Energy | 247 kcal |
| Energy | 1033 kj |
| Protein | 32.8 g |
| Total lipid (fat) | 11.9 g |
| Ash | 0.98 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 | 21.0 mg |
| Phosphorus, P | 204 mg |
| Potassium, K | 266 mg |
| Sodium, Na | 43.0 mg |
| Zinc, Zn | 5.5 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 33.5 ug |
| Fluoride, F | 22.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.17 mg |
| Niacin | 5.7 mg |
| Pantothenic acid | 0.65 mg |
| Vitamin B-6 | 0.43 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 125 mg |
| Betaine | 16.4 mg |
| Vitamin B-12 | 1.8 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) | 0.48 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 | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 16:1 | 0.50 g |
| MUFA 18:1 | 4.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.32 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 100 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 1.3 g |
| Isoleucine | 1.5 g |
| Leucine | 2.6 g |
| Lysine | 2.8 g |
| Methionine | 0.85 g |
| Cystine | 0.42 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.0 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.0 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 4.9 g |
| Glycine | 2.0 g |
| Proline | 1.6 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.34 g |
FAQ
How do I make bottom round steak tender?
Braise it slowly in liquid (like broth or wine) at a low temperature for 2-3 hours until it's fork-tender. The key is low heat and moisture to break down the tough connective tissue.
Is bottom round steak healthy?
Yes, it's a lean, high-protein cut with minimal carbs, making it excellent for muscle building and low-carb diets. It's also rich in iron and B vitamins.
What's the difference between bottom round and top round?
Bottom round comes from the lower part of the leg and is slightly tougher but leaner, while top round is from the upper leg and is more tender. Both are great for braising, but bottom round often has a deeper flavor.
Can I cook bottom round steak quickly?
Not effectively. Quick cooking like grilling or pan-searing will leave it tough. It's best suited for slow, moist cooking methods like braising or stewing to achieve tenderness.
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 2.47 kcal/g · 53% 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.