Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Whole food · Beef Products
This is a lean, robust cut from the rear leg of the cow, transformed by slow braising into a tender, deeply savory, and satisfying meal. With an exceptionally high protein-to-fat ratio, it delivers a clean, beefy flavor without significant marbling or chew. Its nutrition profile is a powerhouse of lean protein, making it a staple for muscle maintenance and satiety.
Calorie split: 66% protein · 0% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, beefy flavor that shines when slow-cooked, becoming fork-tender and rich. It's incredibly versatile, serving as a hearty centerpiece for stews, roasts, or shredded sandwiches across many cultures.
⚠️ Watch-outs & how to enjoy it better
If not braised properly, the lean meat can become tough and dry. To counteract this, always cook it low and slow in liquid (like broth or wine) until it falls apart, and consider pairing it with a vegetable or sauce to add moisture and balance the meal.
Key benefits
- Excellent source of complete protein (34g per 100g)
- Very low in fat (7.67g per 100g) and carbohydrates
- Rich in essential minerals like iron, zinc, and selenium
- High in B vitamins, especially B12, for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bottom round comes from the same muscle group as the eye of round, but the bottom round is slightly more worked, giving it a bit more flavor and texture when braised.
Full nutrition (USDA data · scales with serving)
| Water | 58.1 g |
| Energy | 214 kcal |
| Energy | 897 kj |
| Protein | 34.0 g |
| Total lipid (fat) | 7.7 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 214 mg |
| Potassium, K | 278 mg |
| Sodium, Na | 44.0 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 38.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.1 mg |
| Pantothenic acid | 0.67 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 130 mg |
| Betaine | 17.0 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 | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 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 | 2.7 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 | 0.20 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.82 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.30 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.29 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.02 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 | 93.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 1.4 g |
| Isoleucine | 1.5 g |
| Leucine | 2.7 g |
| Lysine | 2.9 g |
| Methionine | 0.89 g |
| Cystine | 0.44 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Valine | 1.7 g |
| Arginine | 2.2 g |
| Histidine | 1.1 g |
| Alanine | 2.1 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 5.1 g |
| Glycine | 2.1 g |
| Proline | 1.6 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.36 g |
FAQ
Is bottom round steak the same as eye of round?
No, they are adjacent muscles from the hindquarter. The bottom round is slightly larger and often has a bit more connective tissue, making it ideal for braising, while the eye of round is very lean and often used for roasting or slicing thin for deli meat.
How do I make sure it's not tough?
The key is low-and-slow cooking in liquid. Braise it at a low temperature (around 300°F/150°C) for 2-3 hours, or until the meat is easily pierced with a fork. This breaks down the connective tissue into gelatin, making it tender.
Can I grill this cut?
It's not ideal for grilling due to its leanness, which can lead to dryness. If you do grill it, marinate it first, cook it to medium-rare, and slice it very thinly against the grain.
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 2.14 kcal/g · 64% 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.