Other
beef round (leg).
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
157
PROTEIN
22.6g
CARBS
0g
FAT
7.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories157kcal—
Protein22.6g45%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat7.4g9%
Saturated fat3.0g15%
Trans fat0g—
Cholesterol55.8mg19%
Water68g—
MINERALS
Sodium39mg2%
Potassium366mg8%
Calcium5.9mg0%
Iron2.3mg13%
Magnesium26.6mg6%
Phosphorus215mg17%
Zinc3.4mg31%
Copper0.06mg7%
Manganese0.01mg0%
Selenium18.1µg33%
VITAMINS
Vitamin A2.5µg0%
Vitamin C0mg0%
Vitamin D0.54µg3%
Vitamin E0.40mg3%
Vitamin K5.8µg5%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.06mg5%
Niacin (B3)6.3mg39%
Pantothenic acid (B5)0.84mg17%
Vitamin B60.44mg26%
Biotin (B7)2.1µg7%
Folate (B9)0µg0%
%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 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality protein, essential for muscle building, maintenance, and repair.
- ✓Rich in heme iron, a highly bioavailable form that helps prevent iron-deficiency anemia and supports oxygen transport in the blood.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Good source of zinc, which supports immune system function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Due to its leanness and tough muscle fibers, beef round is best cooked using slow, moist-heat methods like braising, stewing, or pot roasting to break down connective tissue and achieve tenderness.
- 2When roasting (e.g., for roast beef), cook it low and slow to a medium-rare temperature and slice it very thinly against the grain to maximize tenderness.
- 3Marinating the meat for several hours before cooking can help to tenderize it and add flavor, especially for quicker cooking methods like stir-frying thin strips.
- 4Beef round is an excellent choice for making lean ground beef or jerky due to its low fat content.
STORAGE
Keep it fresh.
- Refrigerate raw beef round at 40°F (4°C) or below and use within 3 to 5 days.
- For long-term storage, wrap tightly in freezer paper or a vacuum-sealed bag and freeze at 0°F (-18°C) for up to 12 months for best quality.
- Thaw frozen beef round safely in the refrigerator, never on the counter, to prevent bacterial growth.
FAQ
Frequently asked questions.
Is beef round a healthy choice?
Yes, beef round is one of the leanest cuts of beef, making it a heart-healthy option compared to fattier cuts. It provides 22.64g of protein per 100g and is rich in essential nutrients like heme iron, Vitamin B12, and zinc, which support blood health and immune function.
How much protein and calories are in beef round?
A 100g serving of beef round contains approximately 157.27 calories and 22.64g of high-quality protein. With 0g of carbohydrates and only 7.38g of fat, it is an excellent nutrient-dense food for those tracking their macros.
Is beef round good for weight loss?
Beef round is excellent for weight loss because it is high in protein and relatively low in calories. The high protein content increases satiety, helping you feel full for longer, which can reduce overall calorie intake throughout the day.
Is beef round keto-friendly?
Yes, beef round is perfectly keto-friendly as it contains zero carbohydrates. While it is a leaner cut, it can be easily integrated into a ketogenic diet by cooking it with healthy fats like butter, tallow, or olive oil.
Is beef round gluten-free?
In its natural, raw state, beef round is 100% gluten-free. However, if you are buying pre-marinated or processed beef round, always check the label for gluten-containing additives like soy sauce or modified food starches.
What is the best way to cook beef round?
Because the round comes from the leg, it is a lean and tough muscle. It is best prepared using 'low and slow' methods like braising, stewing, or pot-roasting to break down the connective tissue, or sliced very thin for roast beef or stir-fry.
What does beef round taste like?
Beef round has a pronounced, savory beef flavor but lacks the buttery richness of fattier cuts like ribeye. Because it is lean, it is very effective at absorbing the flavors of marinades, herbs, and spices used during the cooking process.
Can I use beef round for steak?
While you can cut beef round into steaks (often called 'round steaks'), they can be quite tough if grilled or pan-seared quickly. To improve the texture, it is recommended to marinate the meat for several hours or use a meat tenderizer before cooking.
How long does beef round last in the refrigerator?
Raw beef round can be stored in the refrigerator for 3 to 5 days. If you do not plan to use it within that timeframe, it should be wrapped tightly in freezer-safe packaging and frozen, where it will maintain quality for 6 to 12 months.
How do I know if beef round has spoiled?
Fresh beef round should be bright red and firm. If the meat has turned a dull grey or green color, feels slimy or tacky to the touch, or has a sour, off-putting odor, it has likely spoiled and should be discarded immediately.
