Beef bottom round is a lean and flavorful cut of meat that is often used for roasting or slow cooking. A 1-ounce serving of trimmed, select grade beef bottom round contains approximately 53 calories.

In addition to being relatively low in calories, beef bottom round is also a good source of protein and several essential vitamins and minerals. A 1-ounce serving provides 8 grams of protein, as well as 6% of the recommended daily intake (RDI) of iron and 3% of the RDI of zinc.

In this article, we'll explore the nutritional content and health benefits of beef bottom round, as well as different ways to prepare and serve this versatile cut of meat.

What is Beef Bottom Round?

Beef bottom round is a cut of meat that comes from the rear leg of the cow. It is often used for roasting, slow cooking, or cutting into steaks. The bottom round is a lean cut, with little marbling, and is typically trimmed to 1/8" fat. While beef bottom round can be tougher than other cuts, it has a rich, beefy flavor that makes it a popular choice for a variety of dishes. It is also one of the more affordable cuts of beef, making it a great option for budget-friendly meals.

Nutritional Content of Beef Bottom Round

A 1-ounce serving of beef bottom round contains approximately 53 calories, 8 grams of protein, and 2 grams of fat. It is also a good source of several essential vitamins and minerals, including iron, zinc, and vitamin B12. While beef bottom round is relatively low in calories and fat, it is important to monitor portion sizes, as it is still a source of saturated fat and cholesterol.

Health Benefits of Beef Bottom Round

In addition to being a good source of protein, iron, and zinc, beef bottom round also contains several other beneficial nutrients. For example, a 1-ounce serving provides 15% of the RDI of vitamin B12, which is important for cognitive function and red blood cell production. Beef bottom round is also a rich source of creatine, a compound that has been shown to improve athletic performance and enhance muscle growth.

How to Cook Beef Bottom Round?

Beef bottom round is a versatile cut of meat that can be prepared in a variety of ways. One popular method is to roast it in the oven, seasoned with a simple blend of salt, pepper, and garlic powder. Another option is to slow cook it in a pot or slow cooker, with vegetables and broth for added flavor. When preparing beef bottom round, it is important to allow it to come to room temperature before cooking and to let it rest for a few minutes before slicing, to ensure that it is tender and moist.

Recipe Ideas with Beef Bottom Round

Here are some ideas for dishes that feature beef bottom round:

• Slow cooked beef stew with root vegetables
• Garlic and herb roasted beef bottom round with roasted potatoes and vegetables
• Beef and broccoli stir fry with brown rice
• Beef bottom round chili with beans and corn
• Thinly sliced beef bottom round sandwiches with horseradish mayo and arugula

Comparison of Beef Bottom Round with Other Cuts

Beef bottom round is a relatively lean cut of meat, with little marbling. As a result, it is often less tender than other cuts, such as ribeye or tenderloin. However, it is also more affordable and can be just as flavorful when prepared properly. Other cuts of beef that are similar to bottom round include eye of round, sirloin tip, and rump roast. These cuts can also be used for slow cooking, roasting, or cutting into steaks.

Selecting and Storing Beef Bottom Round

When selecting beef bottom round, look for cuts that are bright red in color, with little discoloration or browning. Avoid cuts that are excessively fatty or have large strips of connective tissue. To store beef bottom round, wrap it tightly in plastic wrap or aluminum foil and refrigerate for up to 3-5 days. For longer storage, you can also freeze beef bottom round for up to 6-9 months.

Considerations for a Beef Bottom Round Diet

While beef bottom round can be a healthy and nutritious addition to a balanced diet, it is important to monitor portion sizes and to balance it with other protein sources. If you have an underlying health condition, such as high blood pressure or high cholesterol, you may want to speak with your healthcare provider about incorporating beef bottom round into your diet.

Recommended Serving Size of Beef Bottom Round

A standard serving size of beef bottom round is 3 ounces, which provides approximately 159 calories, 24 grams of protein, and 5 grams of fat. It is important to monitor portion sizes and to balance beef bottom round with other protein sources, such as poultry, fish, tofu, or plant-based proteins.

Potential Risks and Side Effects of Beef Bottom Round

While beef bottom round can be a healthy and nutritious addition to a balanced diet, it is important to be aware of the potential risks and side effects. Beef bottom round is a source of saturated fat and cholesterol, which can contribute to heart disease and other health problems if consumed in excess. It is important to monitor portion sizes and to balance beef bottom round with other sources of protein. Additionally, some people may be allergic or sensitive to beef, which can cause symptoms such as digestive upset or skin irritation. If you experience any adverse symptoms after consuming beef bottom round, contact your healthcare provider.