Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised
Whole food · Beef Products
This cut is the lean, working muscle from the beef round, slow-braised until fork-tender with a deep, beefy flavor. Its texture is dense and satisfying, becoming succulent when properly cooked despite its very low fat content. Nutritionally, it's a powerhouse of protein, delivering over 34 grams per 100g with minimal fat and zero carbs.
Calorie split: 66% protein · 0% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, pure beef flavor that absorbs braising liquids beautifully, making it ideal for hearty, comforting meals. Its leanness and versatility make it a staple for home cooks seeking a nutritious, satisfying protein.
⚠️ Watch-outs & how to enjoy it better
Due to its very low fat, it can become tough and dry if overcooked or prepared with high-heat methods like grilling. To counteract this, always use slow, moist-heat cooking (braising, stewing) and ensure it's not cooked past medium doneness. Pairing with a flavorful sauce or cooking liquid also adds moisture and richness.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in fat, especially saturated fat.
- Rich in bioavailable iron and zinc.
- Zero carbohydrates, suitable for ketogenic diets.
- Provides B vitamins like B12 and niacin for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bottom round comes from the heavily exercised rear leg of the cow, which is why it's so lean and requires slow cooking to break down its tough connective tissue into gelatin.
Full nutrition (USDA data · scales with serving)
| Water | 57.5 g |
| Energy | 216 kcal |
| Energy | 905 kj |
| Protein | 34.3 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 | 2.9 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 282 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 5.9 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 38.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.68 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 | 131 mg |
| Betaine | 17.2 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 |
| 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 | 0.19 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.81 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 | 0.33 g |
| PUFA 18:2 | 0.24 g |
| PUFA 18:3 | 0.02 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 94.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 1.4 g |
| Isoleucine | 1.6 g |
| Leucine | 2.7 g |
| Lysine | 2.9 g |
| Methionine | 0.89 g |
| Cystine | 0.44 g |
| Phenylalanine | 1.4 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 | 5.2 g |
| Glycine | 2.1 g |
| Proline | 1.6 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.36 g |
FAQ
What's the best way to cook this cut to keep it tender?
Braising is ideal. Sear it first, then simmer it slowly in liquid (like broth or wine) at a low temperature for 2-3 hours until it's easily pierced with a fork.
Is this a good cut for a low-fat diet?
Yes, it's one of the leanest beef options available, with under 8g of fat per 100g after cooking, making it excellent for high-protein, low-fat meal plans.
How does it differ from the top round?
The bottom round is generally leaner and slightly tougher than the top round, as it comes from a more exercised part of the leg. It's often used for similar slow-cooked preparations.
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 2.16 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.