Beef, steak, round
Common food
Photo: Wikipedia
Beef round steak is a lean, muscular cut from the hindquarter of the cow, known for its firm texture and deep, beefy flavor. When cooked properly, it offers a satisfying chew without excessive fat, making it a protein powerhouse at just 166 kcal per 100g. Its near-zero carbohydrate content makes it a staple for low-carb and high-protein diets.
Calorie split: 76% protein · 0% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love round steak for its robust, meaty flavor that stands up to bold marinades and slow-cooking methods. Its leanness makes it a go-to for health-conscious cooks seeking a hearty, satisfying meal without the guilt of a fatty ribeye.
⚠️ Watch-outs & how to enjoy it better
Its low fat content means it can become tough and dry if overcooked or prepared with high-heat methods like quick grilling. To counteract this, use moist-heat cooking (braising, stewing) or marinate it in an acidic or enzymatic solution (like pineapple juice or yogurt) to tenderize the fibers before cooking.
Key benefits
- Excellent source of complete protein (29.72g per 100g) for muscle maintenance.
- Very low in fat (4.25g per 100g), especially saturated fat.
- Zero carbohydrates, sugars, and fiber, ideal for ketogenic diets.
- Rich in essential nutrients like iron, zinc, and B vitamins (especially B12).
- A versatile, budget-friendly cut for everyday cooking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'round' in its name comes from the primal cut's location around the cow's hind leg, which is a large, cylindrical muscle group.
Full nutrition (USDA data · scales with serving)
| Water | 64.2 g |
| Energy | 166 kcal |
| Protein | 29.7 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 303 mg |
| Potassium, K | 430 mg |
| Sodium, Na | 382 mg |
| Zinc, Zn | 5.1 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 30.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.32 mg |
| Niacin | 8.9 mg |
| Vitamin B-6 | 0.87 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 89.1 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 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 | 1.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.57 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.33 g |
| PUFA 18:2 | 0.23 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 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 | 85.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
How do I tenderize a tough round steak?
Use a mechanical tenderizer (mallet), marinate for several hours in an acidic mixture (vinegar, citrus juice, wine), or cook it low-and-slow in liquid (braise) to break down the connective tissue.
What's the best cooking method for round steak?
Moist-heat methods like braising, stewing, or slow-cooking are ideal. For quick cooking, slice it very thin against the grain for stir-fries or sandwiches.
Is round steak a healthy choice?
Yes, it's one of the leanest beef cuts, high in protein and low in fat. It's an excellent source of iron and B12, making it a nutrient-dense option for most diets.
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 1.66 kcal/g · 72% 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: 0.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.