Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, robust cut of beef from the rear leg of the cow, prized for its deep, beefy flavor and tender, flaky texture when slowly braised. With virtually no fat and a high protein content, it transforms from tough to succulent through low-and-slow cooking. It's a powerhouse of protein and iron, delivering a satisfying, savory bite without the heaviness of fattier cuts.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory flavor that stands up to bold seasonings and slow cooking, making it a staple in comforting, hearty meals. Its versatility allows it to be shredded, sliced, or cubed, fitting seamlessly into everything from classic pot roasts to international stews.
⚠️ Watch-outs & how to enjoy it better
While nutritious, this cut can be tough and dry if not cooked properly, potentially leading to a chewy, unpalatable texture. To counteract this, ensure it's braised slowly in liquid (like broth or wine) until fork-tender, and consider pairing it with a source of fat (like olive oil or avocado) to enhance flavor and nutrient absorption.
Key benefits
- High-quality protein source for muscle maintenance and repair
- Rich in iron and zinc, essential minerals for energy and immunity
- Very low in fat and carbohydrates, suitable for lean protein diets
- Provides B vitamins, particularly B12, crucial for nerve function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bottom round comes from the 'round' primal cut, which is the hind leg of the cow—a muscle group that gets a lot of exercise, making the meat leaner and more flavorful but also tougher, which is why it's ideal for slow, moist cooking methods.
Full nutrition (USDA data · scales with serving)
| Water | 57.4 g |
| Energy | 223 kcal |
| Energy | 932 kj |
| Protein | 33.1 g |
| Total lipid (fat) | 9.0 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 | 2.9 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 209 mg |
| Potassium, K | 271 mg |
| Sodium, Na | 43.0 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 37.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.21 mg |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.65 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 | 126 mg |
| Betaine | 16.6 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 K (phylloquinone) | 1.6 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 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.97 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.35 g |
| MUFA 18:1 | 3.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.26 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 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 | 2.6 g |
| Lysine | 2.8 g |
| Methionine | 0.86 g |
| Cystine | 0.43 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.0 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 prevent bottom round steak from becoming tough?
Braise it slowly in liquid (like broth, wine, or tomato sauce) at a low temperature (around 300-325°F or 150-160°C) for 2-3 hours until it's fork-tender. This breaks down the connective tissue and keeps the meat moist.
Is this cut suitable for grilling or quick cooking?
No, it's not ideal for grilling or pan-searing because its leanness and toughness make it prone to drying out. It's best suited for slow-cooking methods like braising, stewing, or roasting.
Can I use this cut in place of more expensive beef cuts?
Yes, it's a cost-effective alternative for dishes like stews, pot roasts, or shredded beef recipes where the meat is cooked slowly and becomes tender. It may not be suitable for dishes requiring a tender, quick-cooked steak.
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 · 59% 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.