Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
This lean cut from the beef round is a muscular, hardworking piece of meat that becomes tender and deeply flavorful when grilled properly. With virtually no fat, it delivers a clean, robust beef taste and a firm, satisfying chew. It's a protein powerhouse, offering over 27 grams of high-quality protein per 100-gram serving with minimal calories.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, pure beef flavor and the satisfying texture it gets from a quick, high-heat grill. Its versatility makes it a staple for everything from simple weeknight steaks to sliced atop salads or in stir-fries.
⚠️ Watch-outs & how to enjoy it better
As an extra-lean cut, it can become tough and dry if overcooked, which is a common pitfall. To counteract this, marinate it briefly (even with just oil and acid like vinegar or citrus) to help retain moisture, and use a meat thermometer to pull it off the grill at 135°F (57°C) for medium-rare. Letting it rest for 5-10 minutes before slicing is also crucial for juiciness.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Very low in fat and carbohydrates, fitting well into lean-protein focused diets.
- Rich in essential nutrients like iron, zinc, and B vitamins (especially B12).
- Provides a high satiety factor due to its protein density.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'outside round' and 'bottom round' are technically two different muscles from the same primal cut, but they are often sold together and are so similar in use that butchers frequently treat them as one.
Full nutrition (USDA data · scales with serving)
| Water | 64.3 g |
| Energy | 182 kcal |
| Energy | 760 kj |
| Protein | 27.5 g |
| Total lipid (fat) | 7.1 g |
| Ash | 1.2 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 | 3.0 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 233 mg |
| Potassium, K | 363 mg |
| Sodium, Na | 58.0 mg |
| Zinc, Zn | 5.1 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 43.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.21 mg |
| Niacin | 7.6 mg |
| Pantothenic acid | 0.79 mg |
| Vitamin B-6 | 0.67 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 92.9 mg |
| Betaine | 11.5 mg |
| Vitamin B-12 | 4.0 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) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.02 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 1.9 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 | 0.20 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 0.68 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.02 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.30 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.8 g |
| MUFA 18:1 c | 2.6 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 18:2 | 0.27 g |
| PUFA 18:2 n-6 c,c | 0.22 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 | 0.21 g |
| Fatty acids, total trans-monoenoic | 0.16 g |
| TFA 18:1 t | 0.16 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 | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.3 g |
| Methionine | 0.72 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.88 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 0.88 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.29 g |
FAQ
How is 'outside round' different from 'inside round'?
The outside round (or bottom round) comes from the outer leg and is slightly leaner and tougher than the inside round (or top round), which comes from the inner leg. Both are lean cuts from the round primal, but the outside round benefits even more from marinating and quick cooking methods.
Is this the same as 'eye of round'?
No, they are distinct muscles. The eye of round is a separate, cylindrical muscle from the round primal that is even leaner and more uniform in shape, often used for roasts. Outside round is broader and slightly more marbled.
What's the best way to tenderize it for grilling?
A short marinade (30-60 minutes) with an acidic component (like lime juice, vinegar, or wine) and oil helps break down surface fibers. Mechanical tenderizing with a mallet or scoring the surface in a crosshatch pattern also works well. Avoid long, acidic marinades, which can make the texture mushy.
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 1.82 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.