Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, raw
Whole food · Beef Products
This is a lean, boneless cut from the rear leg of the cow, prized for its deep beefy flavor and firm, slightly chewy texture. When trimmed to zero fat, it becomes an exceptionally lean protein source, delivering over 22 grams of protein with less than 4 grams of fat per 100 grams. It's a workhorse cut that rewards proper preparation with satisfying, hearty meals.
Calorie split: 72% protein · 0% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, pure beef flavor that stands up to bold marinades and slow cooking. Its versatility makes it a staple for everything from quick weeknight stir-fries to hearty Sunday roasts.
⚠️ Watch-outs & how to enjoy it better
Its leanness can make it tough and dry if overcooked or prepared with high-heat methods like grilling without proper care. To counteract this, marinate it for at least 30 minutes to tenderize, use a meat mallet to break down fibers, and cook it using moist-heat methods like braising, or slice it very thinly against the grain for quick stir-fries.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in fat, especially saturated fat
- Rich in iron and B vitamins like B12 and niacin
- Naturally zero carbohydrates and sugar
- A cost-effective cut for high-protein diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'round' in its name refers to the large, cylindrical primal cut from the hindquarter, which is then subdivided into the outside round (flat) and bottom round (heel) seen here.
Full nutrition (USDA data · scales with serving)
| Water | 73.3 g |
| Energy | 129 kcal |
| Energy | 540 kj |
| Protein | 22.1 g |
| Total lipid (fat) | 3.8 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 | 24.0 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 360 mg |
| Sodium, Na | 62.0 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 30.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.24 mg |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.77 mg |
| Vitamin B-6 | 0.72 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 91.3 mg |
| Betaine | 10.6 mg |
| Vitamin B-12 | 3.6 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) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.01 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) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 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 | 0.11 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.82 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.40 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.15 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 18:1 c | 1.3 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.25 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 | 0.14 g |
| Fatty acids, total trans-monoenoic | 0.11 g |
| TFA 18:1 t | 0.11 g |
| TFA 18:2 t,t | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 61.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 0.89 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.58 g |
| Cystine | 0.29 g |
| Phenylalanine | 0.88 g |
| Tyrosine | 0.71 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.71 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 0.87 g |
| Hydroxyproline | 0.09 g |
FAQ
What's the best way to cook this cut to avoid toughness?
For tender results, use moist-heat methods like braising or stewing, which break down connective tissue. If grilling or pan-searing, marinate first, cook to medium-rare or medium, and always slice thinly against the grain before serving.
Is this a good cut for a low-fat diet?
Yes, it's one of the leanest beef options available. With virtually no fat when trimmed, it's an excellent choice for high-protein, low-fat meal plans.
How does it differ from sirloin or tenderloin?
It comes from the leg, a hard-working muscle, so it's leaner and tougher than the more tender, marbled cuts from the back like sirloin or tenderloin. It requires more careful cooking but offers a stronger beef flavor at a lower cost.
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 1.29 kcal/g · 69% 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.