If you're looking for a protein-rich, low-carb option for your meals, beef bottom round is a great choice. Trimmed to only 1/8" fat, a 1 lb serving of beef bottom round contains about 581 calories. While it may be higher in calories than some other lean meats, it also contains a variety of important nutrients.

In terms of macronutrients, beef bottom round is a great source of protein with about 93 grams per serving. It's also relatively low in fat, with only about 18.5 grams of fat per serving. When it comes to micronutrients, beef bottom round is a good source of iron, vitamin B12, and other B vitamins.

In this article, we'll explore the calories, protein, fat content, iron content, vitamin B12 content, and other aspects of beef bottom round. We'll also discuss some tips for cooking it and compare it to other cuts of beef. Plus, we'll delve into the potential health benefits and risks of consuming beef bottom round.

Calories in Beef Bottom Round

As mentioned earlier, a 1 lb serving of lean beef bottom round contains about 581 calories. While this may be higher in calories than some other lean meats like chicken breast or turkey breast, it's still a relatively low-calorie source of protein. If you're trying to control your calorie intake, be sure to watch your portion sizes when eating beef bottom round. You can also pair it with lower-calorie sides like non-starchy vegetables or a salad. Overall, beef bottom round can fit into a balanced and healthy diet as long as you keep an eye on how much you're eating.

Protein in Beef Bottom Round

With about 93 grams of protein per 1 lb serving, beef bottom round is a great option for those looking to up their protein intake. Protein is important for building and repairing muscle, as well as for a variety of other functions in the body. Because of its high protein content, beef bottom round is a popular choice for athletes or anyone engaging in regular exercise. It can help support muscle growth and recovery. Additionally, protein is a satiating macronutrient, meaning it can help keep you feeling full and satisfied after meals. This can be helpful for anyone looking to manage their appetite and control their calorie intake.

Fat Content in Beef Bottom Round

A 1 lb serving of lean beef bottom round contains about 18.5 grams of fat, which is relatively low compared to other cuts of beef. However, it's important to note that not all fats are created equal. Beef bottom round contains both saturated and unsaturated fats. While some saturated fats can be included in a healthy diet, too much can increase the risk of heart disease. Choosing leaner cuts of beef like bottom round, as well as trimming away visible fat, can help reduce the amount of saturated fat in your diet. Additionally, beef bottom round contains healthy unsaturated fats like monounsaturated and polyunsaturated fats. These fats can help reduce inflammation and improve heart health, among other benefits.

Iron Content in Beef Bottom Round

A 1 lb serving of beef bottom round contains about 10.6 milligrams of iron. Iron is a mineral that plays a variety of roles in the body, including helping transport oxygen to cells and tissues. Iron deficiency is a common nutritional deficiency, particularly among women and vegetarians. Consuming iron-rich foods like beef bottom round is an important way to help prevent deficiency and support overall health. However, it's important to note that too much iron can be harmful. If you're at risk for iron overload, such as if you have a genetic condition called hemochromatosis, be sure to talk to your healthcare provider about how much iron you need.

Vitamin B12 in Beef Bottom Round

A 1 lb serving of beef bottom round contains about 9.9 micrograms of vitamin B12. This essential nutrient is primarily found in animal-derived foods and plays a crucial role in nervous system function. Vitamin B12 deficiency can lead to a variety of neurological symptoms like weakness, numbness, and tingling. Consuming foods like beef bottom round that are high in B12 is an important way to prevent deficiency and support overall health. If you follow a plant-based diet, you may be at risk for B12 deficiency. In this case, it may be helpful to take a B12 supplement or consume fortified foods.

Low-Carb Meat Option

If you're trying to limit your carb intake, beef bottom round is a great option. While it does contain some carbs, the amount is relatively low compared to other foods. Additionally, because beef bottom round is a great source of protein and healthy fats, it can help keep you feeling full and satisfied even on a low-carb diet. This can be particularly helpful for those looking to lose weight or manage their blood sugar levels. However, be sure to balance your beef bottom round with plenty of non-starchy vegetables and other low-carb foods to ensure you're meeting your nutrient needs.

How to Cook Beef Bottom Round

Beef bottom round can be a somewhat tough cut of meat, so it's important to choose the right cooking method. Some popular options include braising, slow-cooking, or marinating before grilling or broiling. Be sure to let your beef bottom round rest for a few minutes after cooking to allow the juices to redistribute throughout the meat. This can help ensure it stays moist and flavorful. There are also many different spices and marinades you can use to flavor beef bottom round, so experiment to find your favorite combination!

Beef Bottom Round vs. Other Cuts of Beef

When it comes to calorie and macronutrient content, beef bottom round is relatively similar to other lean cuts of beef like sirloin or round steak. However, certain cuts like ribeye or porterhouse can be much higher in calories and fat. In terms of taste and texture, beef bottom round is a somewhat tougher cut of meat than some others. This is why it's important to choose the right cooking method to make sure it's tender and flavorful. Overall, beef bottom round can be a great option for those looking for a lean, protein-rich meat that's also relatively low in calories.

Health Benefits of Beef Bottom Round

As mentioned earlier, beef bottom round is a great source of protein, iron, vitamin B12, and other important nutrients. Consuming it as part of a balanced and varied diet can help support overall health. Additionally, some research suggests that consuming beef may have benefits for heart health and blood sugar control. However, it's important to choose leaner cuts like beef bottom round and balance it with plenty of non-starchy vegetables and other healthy foods.

Potential Risks of Consuming Beef Bottom Round

One of the biggest concerns with consuming beef is the potential risk of environmental contaminants like antibiotics, hormones, or heavy metals. Choosing grass-fed, organic beef can help reduce this risk. Additionally, consuming too much red meat like beef bottom round may increase the risk of certain health conditions like heart disease or certain types of cancer. It's important to balance your consumption of beef with other sources of protein like poultry, fish, beans, or tofu. If you have any concerns about consuming beef bottom round or red meat in general, be sure to talk to your healthcare provider.