Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
This is a lean, tender cut from the beef round, prized for its clean, beefy flavor and fine-grained texture that holds up beautifully to high-heat grilling. With virtually zero fat after trimming, it delivers a pure, protein-rich bite that's both satisfying and light. It's a nutritional powerhouse for those seeking high-quality protein without the marbling.
Calorie split: 64% protein · 0% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its remarkable tenderness when cooked correctly and its ability to absorb marinades and seasonings. It's a go-to for quick, healthy weeknight meals that feel substantial without being heavy.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can become tough and dry if overcooked. To counteract this, use a meat thermometer, let it rest after grilling, and consider a quick marinade with an acidic component (like vinegar or citrus) to help tenderize before cooking.
Key benefits
- Excellent source of complete protein (27g per 100g)
- Very low in fat (under 7g per 100g)
- Zero carbohydrates or sugars
- Rich in essential minerals like iron and zinc
- A lean, versatile base for many cuisines
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, the 'knuckle' or 'tip' is not a joint but a group of muscles that get a moderate workout, which is why it's leaner than other cuts but still benefits from quick, high-heat cooking methods.
Full nutrition (USDA data · scales with serving)
| Water | 65.5 g |
| Energy | 177 kcal |
| Energy | 740 kj |
| Protein | 27.1 g |
| Total lipid (fat) | 6.8 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 240 mg |
| Potassium, K | 377 mg |
| Sodium, Na | 52.0 mg |
| Zinc, Zn | 6.8 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 39.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.50 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 104 mg |
| Betaine | 14.9 mg |
| Vitamin B-12 | 3.2 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) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.20 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 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 | 2.5 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 | 0.18 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.5 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 0.70 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.02 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 14:1 | 0.04 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.20 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.5 g |
| MUFA 18:1 c | 2.3 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.36 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:2 n-6 c,c | 0.24 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| Fatty acids, total trans | 0.23 g |
| Fatty acids, total trans-monoenoic | 0.18 g |
| TFA 18:1 t | 0.18 g |
| TFA 18:2 t,t | 0.05 g |
| Fatty acids, total trans-polyenoic | 0.05 g |
| Cholesterol | 77.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.3 g |
| Methionine | 0.71 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.86 g |
| Valine | 1.3 g |
| Arginine | 1.8 g |
| Histidine | 0.86 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.28 g |
FAQ
What's the best way to cook this cut to avoid toughness?
Cook it quickly over high heat (grilling, broiling, or stir-frying) to medium-rare or medium. Always let it rest for 5-10 minutes after cooking to allow the juices to redistribute.
Is this a good cut for slow cooking or braising?
Generally, no. Its low fat and connective tissue content mean it won't become tender with long, moist cooking. It's best suited for dry-heat methods. For slow cooking, choose cuts with more marbling and collagen like chuck.
How does it differ from sirloin or tenderloin?
It's leaner than sirloin and firmer in texture than tenderloin. It offers a middle ground: more flavor than tenderloin but requires more careful cooking than a well-marbled ribeye.
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 1.77 kcal/g · 61% 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: 0.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.