A 290-gram beef bottom round steak, lean only and trimmed to 0" fat, cooked and braised, contains 396 calories. It is a good source of nutrients and protein.
Apart from calories, this steak also has a decent amount of protein, fat, vitamins, and minerals that are beneficial for overall health.
In this article, we'll delve into the nutritional value, health benefits, preparation methods, and tips for buying and storing beef round steak.
Caloric Value of Beef Round Steak
A 290-gram beef bottom round steak contains 396 calories, which is a moderate amount for a protein-rich meal. It can be an excellent choice for those seeking to maintain their weight while obtaining essential nutrients. However, if you are on a low-calorie diet, you may want to consider other leaner meat cuts or trim the visible fat before cooking to reduce the calorie count.
Protein Content in Beef Round Steak
Beef round steak is an excellent source of protein, which is essential for muscle building and repair. A 290-gram serving of this steak contains about 55 grams of protein or roughly 100% of the daily value. Protein is an essential macronutrient that can aid in weight loss and improve overall body composition. Consuming protein-rich foods like beef round steak can help you feel full for longer and prevent overeating.
Fat in Beef Round Steak
As the name suggests, beef bottom round steak is low in fat, with just 10 grams per 290-gram serving. It is an ideal option for those who want to limit their fat intake. The fat found in beef round steak is primarily healthier unsaturated fats, which have health benefits like reducing inflammation, improving heart health, and aiding in nutrient absorption.
Micronutrients in Beef Round Steak
Beef round steak is a good source of several essential vitamins and minerals, including vitamin B12, iron, zinc, and selenium. Iron is vital for the production of red blood cells and oxygen transport. Zinc and selenium are important for immune function and wound healing, while vitamin B12 is essential for energy production and nervous system health.
Health Benefits of Beef Round Steak
Consuming beef round steak can have several health benefits, such as improving muscle growth and repair, supporting immune function, and reducing the risk of iron-deficiency anemia. Additionally, incorporating beef round steak into a balanced diet can aid in weight management, control blood sugar levels, and lower the risk of chronic diseases like heart disease and type 2 diabetes.
Serving Suggestions for Beef Round Steak
Beef round steak can be a versatile and delicious addition to a healthy meal. It can be paired with vegetables, grains, and other protein sources to create a balanced plate. Some serving suggestions include grilled beef round steak with roasted vegetables, beef stir-fry with quinoa and broccoli, and beef round steak salad with mixed greens and vinaigrette.
Preparation Methods for Beef Round Steak
Beef round steak can be cooked in several ways, including grilling, roasting, braising, and stir-frying. It is essential to cook it to an internal temperature of at least 145°F to reduce the risk of foodborne illness. Marinades and seasonings can enhance the flavor and tenderness of the beef round steak. When cooking, allow it to rest for a few minutes before slicing to retain its juiciness.
Storage Tips for Beef Round Steak
To maintain the quality and freshness of beef round steak, store it in the refrigerator at 40°F or below. It can be kept for up to five days in the fridge or frozen for up to six months. Be sure to wrap it tightly in plastic wrap or airtight containers to prevent any bacterial contamination. Always thaw frozen beef round steak in the refrigerator or microwave before cooking.
Buying Tips for Beef Round Steak
When buying beef round steak, look for lean cuts with minimal visible fat. Choose cuts with consistent color and texture and avoid any signs of discoloration or unpleasant odor. Opt for grass-fed beef if possible, which contains higher levels of beneficial omega-3 fatty acids, antioxidants, and vitamins.
Variations of Beef Round Steak
Beef round steak can be found in different variations, each with its unique characteristics and flavor profiles. Some variations include top round, eye of round, and bottom sirloin. These cuts can be used interchangeably in recipes and offer a wide range of options for different tastes and preferences.
Whether you're looking to build muscle, maintain weight, or improve overall health, beef round steak can be an excellent addition to a nutritious meal.
5 FAQs About Beef Bottom Round Steak
1. How many calories are in a beef bottom round steak?
A 290-gram raw beef bottom round steak that has been trimmed to 0" fat and cooked through braising contains 396 calories.
2. What cut of beef is a bottom round steak?
Bottom round steak is a cut of beef that comes from the round primal of the cow. It is a lean meat that is often used for braising, roasting, or slow cooking in stews.
3. Is bottom round steak a healthy choice?
Bottom round steak is a healthy choice since it is a lean cut of beef that is low in fat and calories. It is also rich in protein and several essential vitamins and minerals, such as iron and zinc.
4. How can I best prepare a bottom round steak?
Bottom round steak is best prepared using slow cooking methods such as braising, roasting, or cooking in stews. This helps to tenderize the meat and infuse it with flavor.
5. What are some delicious recipes that use bottom round steak?
Some delicious recipes that use bottom round steak include classic Pot Roast, Beef Stroganoff, and Slow Cooker Beef and Ale Stew. These hearty meals are perfect for colder months and can be served with a range of delicious sides.