Beef Round (Out Round, Bottom Round Steak, Lean, Fat-Free, Cooked, Grilled)
Beef round is a lean cut of beef derived from the rear leg of the cow, known for its tenderness and rich, meaty flavor. This specific cut, often referred to as the out round or bottom round steak, is carefully trimmed of fat, making it an excellent choice for health-conscious individuals. When grilled, it provides a satisfying, flavorful meal without the excess fat, offering an ideal balance of protein and essential nutrients.
Nutritional Breakdown (per serving):
| Nutrient | Amount |
|---|---|
| Energy | 166 kcal |
| Protein | 28.01 g |
| Total Fat | 5.17 g |
| Saturated Fat | 1.716 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 3.12 mg |
| Magnesium | 26.0 mg |
| Phosphorus | 237.0 mg |
| Potassium | 368.0 mg |
| Sodium | 60.0 mg |
| Zinc | 5.68 mg |
| Copper | 0.127 mcg |
| Manganese | 0.032 mg |
| Selenium | 41.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.081 mg |
| Riboflavin (Vitamin B2) | 0.242 mg |
| Niacin (Vitamin B3) | 8.05 mg |
| Vitamin B6 | 0.66 mg |
| Folate (Vitamin B9) | 8.0 mcg |
| Vitamin B12 | 4.41 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.1 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This beef cut contains no common allergens, making it suitable for a wide range of dietary preferences.
Dietary Preferences:
- High Protein: This beef round provides a substantial amount of protein, supporting muscle repair and growth.
- Low Carb: A great option for low-carb and ketogenic diets due to its lack of carbohydrates.
- Paleo-friendly: Fits perfectly into a paleo diet as it consists solely of animal protein and is free from grains or processed sugars.
- Gluten-Free: Naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivities.
Cooking Tips:
Grilled beef round steaks are best marinated to enhance flavor, as the lean nature of this cut can make it a little tougher if not cooked properly. A simple marinade with olive oil, herbs, and spices can work wonders to tenderize the meat and impart a delicious taste. Grill on medium-high heat for 4-5 minutes per side, depending on the thickness, to achieve a perfectly cooked steak.
Conclusion:
Beef round (out round, bottom round steak) is a versatile, lean source of protein with a rich nutritional profile, making it an excellent addition to a balanced diet. It offers high-quality protein while being low in fat, and its rich iron and zinc content contributes to overall health. Ideal for grilling, this cut is a delicious and healthy option for anyone looking to enjoy the taste of beef without excess fat.
