Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Whole food · Beef Products
This is a lean, robust cut from the rear leg of the cow, prized for its deep beefy flavor and firm, satisfying texture when grilled. Trimmed of all external fat, it delivers a powerful protein punch with minimal calories, making it a staple for high-protein, low-fat diets. Its dense muscle fibers become tender and juicy with proper, high-heat cooking.
Calorie split: 59% protein · 0% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, clean beef flavor and satisfying chew that stands up bold marinades and grilling. It's a workhorse cut that's both economical and perfect for everything from a post-workout meal to a classic steak dinner.
⚠️ Watch-outs & how to enjoy it better
Its leanness means it can become tough and dry if overcooked, as it lacks internal fat to baste it. To counteract this, use a meat thermometer to pull it at 130-135°F (medium-rare), slice thinly against the grain after resting, or consider a quick marinade with acidic ingredients like vinegar or citrus to help tenderize the fibers.
Key benefits
- Excellent source of complete protein (27g per 100g)
- Very low in fat and calories for a red meat
- Rich in iron, zinc, and B vitamins (especially B12)
- Supports muscle maintenance and satiety
- Versatile for grilling, slicing, and meal prep
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'outside round' is also called the 'flat iron' of the leg, but unlike the shoulder's flat iron steak, it's a larger, more uniform muscle that's ideal for slicing into consistent portions for sandwiches or stir-fries.
Full nutrition (USDA data · scales with serving)
| Water | 63.4 g |
| Energy | 191 kcal |
| Energy | 800 kj |
| Protein | 27.2 g |
| Total lipid (fat) | 8.3 g |
| Ash | 1.1 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 | 2.9 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 232 mg |
| Potassium, K | 361 mg |
| Sodium, Na | 57.0 mg |
| Zinc, Zn | 4.8 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 44.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.20 mg |
| Niacin | 7.3 mg |
| Pantothenic acid | 0.76 mg |
| Vitamin B-6 | 0.68 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 94.2 mg |
| Betaine | 11.2 mg |
| Vitamin B-12 | 3.8 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 | 3.0 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 15:0 | 0.03 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 0.77 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.02 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 14:1 | 0.07 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.35 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.3 g |
| MUFA 18:1 c | 3.1 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.28 g |
| PUFA 18:2 n-6 c,c | 0.23 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 | 0.24 g |
| Fatty acids, total trans-monoenoic | 0.18 g |
| TFA 18:1 t | 0.18 g |
| TFA 18:2 t,t | 0.06 g |
| Fatty acids, total trans-polyenoic | 0.06 g |
| Cholesterol | 78.0 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 | 0.87 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 0.87 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
What's the best way to cook this cut to keep it tender?
High-heat methods like grilling or pan-searing are ideal. Cook quickly to medium-rare or medium, then let it rest for 5-10 minutes before slicing thinly against the grain. Marinating for 30 minutes to 2 hours can also add flavor and tenderness.
Is this the same as a 'round steak'?
It's a specific part of the round. 'Bottom round steak' or 'outside round steak' is leaner and slightly tougher than the 'top round.' For general recipes, they can often be used interchangeably, but the bottom round is excellent for grilling when sliced correctly.
How does it compare nutritionally to other steak cuts?
It's one of the leanest steak options. Compared to a ribeye or strip steak, it has significantly less fat and fewer calories while providing a similar amount of protein, making it a top choice for lean protein goals.
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 1.91 kcal/g · 57% 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.