Meat
raw bottom round steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
bottom round steak
SERVING
CALORIES
192
PROTEIN
20.7g
CARBS
0g
FAT
11.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories192kcal—
Protein20.7g41%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat11.5g15%
Saturated fat4.5g23%
Cholesterol73mg24%
Water66.9g—
MINERALS
Sodium56mg2%
Potassium327mg7%
Calcium20mg2%
Iron1.7mg10%
Magnesium22mg5%
Phosphorus199mg16%
Zinc3.8mg35%
Copper0.09mg10%
Manganese0.01mg0%
Selenium24.8µg45%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.35mg2%
Vitamin K1.4µg1%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.13mg10%
Niacin (B3)6.2mg39%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.61mg36%
Folate (B9)11µg3%
Vitamin B121.5µg62%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9g
1 oz28.4g
1 lb453.6g
1 piece180g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, repair, and overall body function.
- ✓Rich in heme iron, a highly bioavailable form of iron that helps prevent anemia and supports oxygen transport in the blood.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function, DNA synthesis, and the formation of red blood cells.
- ✓Good source of zinc, which supports a healthy immune system, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Due to its leanness and toughness, bottom round is best suited for slow, moist-heat cooking methods like braising, stewing, or slow cooking to tenderize the meat.
- 2It can be used for roast beef if cooked low and slow and sliced very thinly against the grain to maximize tenderness.
- 3Marinating the steak for at least 4-6 hours can help break down tough muscle fibers and add flavor and moisture.
- 4For dishes like stir-fries or Philly cheesesteaks, slice the meat very thinly against the grain and cook it quickly over high heat.
STORAGE
Keep it fresh.
- Refrigerate raw steak immediately at 40°F (4°C) or below in its original packaging. Use within 3 to 5 days.
- For long-term storage, wrap tightly in freezer-safe plastic wrap, foil, or a freezer bag and freeze at 0°F (-18°C). It can be stored for 6 to 12 months.
- Thaw frozen steak safely in the refrigerator over 24 hours, not on the countertop, to prevent bacterial growth.
FAQ
Frequently asked questions.
Is bottom round steak healthy?
Yes, bottom round steak is a healthy choice, especially for its high nutritional value. It's an excellent source of high-quality complete protein, essential for muscle health, and rich in highly bioavailable heme iron, which helps prevent anemia. It also provides significant amounts of Vitamin B12 for nerve function and zinc for immune support.
How much protein is in bottom round steak?
A 100g serving of raw bottom round steak contains approximately 20.7g of high-quality protein. This makes it a very effective food for muscle building, repair, and satiety, contributing significantly to daily protein needs.
Is bottom round steak good for weight loss?
Yes, bottom round steak can be beneficial for weight loss due to its high protein content. Protein promotes satiety, helping to reduce overall calorie intake, and supports muscle mass during calorie restriction. While it contains some fat, it's a relatively lean cut compared to some other beef options, making it a good choice in moderation.
Is bottom round steak keto-friendly?
Absolutely, bottom round steak is highly keto-friendly. It contains 0g of carbohydrates per 100g, making it an ideal protein source for a ketogenic diet. Its fat content also contributes to meeting the fat macros required for ketosis.
Is bottom round steak gluten-free?
Yes, raw bottom round steak is naturally gluten-free. As an unprocessed cut of meat, it does not contain any gluten-containing grains or additives, making it suitable for individuals with gluten sensitivities or celiac disease.
How do you cook bottom round steak?
Bottom round steak is a lean, tougher cut, best cooked with moist heat or marinated and cooked quickly to medium-rare. It's excellent for braising, stewing, or slow cooking to tenderize it. If grilling or pan-searing, slice it thinly against the grain after cooking for maximum tenderness.
What does bottom round steak taste like and what is its texture?
Bottom round steak has a robust, beefy flavor characteristic of lean cuts. Its texture is quite lean and can be tough if not cooked properly. When cooked correctly, such as slow-cooked or thinly sliced against the grain, it can be tender and satisfying.
How do you store raw bottom round steak?
Store raw bottom round steak in its original packaging or in a sealed container on the lowest shelf of your refrigerator to prevent juices from contaminating other foods. It should be kept at 40°F (4°C) or below and used within 3-5 days.
How do you know if bottom round steak is fresh or spoiled?
Fresh bottom round steak should have a reddish-purple color, feel firm to the touch, and have a very faint, almost metallic smell. If it has a slimy texture, a dull brownish-green color, or a strong, sour, or ammonia-like odor, it is likely spoiled and should be discarded immediately.
Can bottom round steak be frozen?
Yes, bottom round steak freezes very well. For best quality, wrap it tightly in plastic wrap, then in aluminum foil or place it in a freezer-safe bag, removing as much air as possible. It can be stored in the freezer for 6-12 months at 0°F (-18°C).
