Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised
Whole food · Beef Products
This is a lean, robust cut of beef from the rear leg, known for its deep, beefy flavor and dense texture when slow-cooked. The braising process transforms the bottom round into a tender, succulent dish with a rich, savory profile, while offering an impressive 34 grams of protein per 100 grams with zero carbohydrates. It's a powerhouse of pure protein, ideal for those seeking a high-protein, low-carb meal without sacrificing hearty flavor.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its deep, concentrated beef flavor that holds up beautifully to long, slow cooking. It's a versatile and economical choice that becomes incredibly tender when braised, making it a comforting staple in many home-cooked meals.
⚠️ Watch-outs & how to enjoy it better
The bottom round is a lean, working muscle that can be tough if not cooked properly, leading to a chewy texture. To counteract this, always braise it low and slow in liquid (like broth or wine) until fork-tender, and consider pairing it with a vegetable rich in vitamin C (like bell peppers or tomatoes) to enhance iron absorption.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance and satiety.
- Very low in carbohydrates, making it suitable for keto and low-carb diets.
- Provides essential minerals like iron and zinc for energy and immune function.
- The braising method breaks down connective tissue, making nutrients more bioavailable.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bottom round comes from the same muscle group used for the classic 'London Broil' preparation, though London Broil is typically broiled rather than braised.
Full nutrition (USDA data · scales with serving)
| Water | 56.4 g |
| Energy | 228 kcal |
| Energy | 952 kj |
| Protein | 34.2 g |
| Total lipid (fat) | 9.0 g |
| Ash | 0.98 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 | 3.0 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 278 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 6.0 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 38.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.21 mg |
| Niacin | 6.6 mg |
| Pantothenic acid | 0.67 mg |
| Vitamin B-6 | 0.48 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 | 17.1 mg |
| Vitamin B-12 | 2.0 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) | 0.46 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) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 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 | 3.1 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 | 0.22 g |
| SFA 16:0 | 1.9 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 | 0.38 g |
| PUFA 18:2 | 0.28 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 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 | 97.0 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 | 5.1 g |
| Glycine | 2.1 g |
| Proline | 1.6 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.36 g |
FAQ
How do I prevent bottom round steak from being tough?
The key is to cook it slowly in moist heat (braising) until the collagen breaks down, making it tender. Avoid quick, high-heat cooking methods like grilling.
Is this cut suitable for a low-fat diet?
Yes, when trimmed to 1/8 inch fat, it is very lean with only about 9 grams of fat per 100 grams, making it a good choice for a lower-fat diet.
What's the best way to slice it for serving?
Always slice against the grain to shorten the muscle fibers, which makes each bite more tender and easier to chew.
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 2.28 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.