When it comes to beef, the cut and grade can make all the difference in nutritional value. One such cut is the 3 oz beef bottom round, trimmed to 1/8" fat, select grade, cooked, and braised. This cut is a great source of protein, but its nutritional value goes beyond that. With 204 calories, this cut can be a valuable addition to any balanced diet.
In addition to being a good source of protein, the beef bottom round is also relatively low in carbohydrates, with only around 1 gram per serving. While it does contain some fat, the trimming technique used results in just 1/8 inch of fat left on the cut. Overall, this makes for a lean meat with a substantial macronutrient profile.
By opting for beef cuts that have been trimmed of excess fat, you can enjoy the benefits of red meat without overdoing it on calories and unhealthy fats. But how does select grade beef fit into the picture? Let's take a closer look.
Calories in Beef Bottom Round
As mentioned, a 3 oz serving of beef bottom round that has been trimmed to 1/8 inch of fat and cooked through braising has around 204 calories. If you're looking to keep your calorie count in check while still enjoying hearty meals, this cut can be a smart choice. It's important to keep in mind that the exact calorie count of your beef bottom round may vary depending on the specific cut and cooking method used. Always be sure to check the nutrition label or use a nutrition tracking app to stay on top of your caloric intake.
Carbs, Fat, and Protein
In addition to being a good source of protein, with around 23 grams per serving, the beef bottom round is relatively low in carbohydrates, with only around 1 gram per serving. This makes it a great option for those who are watching their carb intake or following a ketogenic diet. The trimming technique used on the bottom round cut helps to reduce the amount of fat on the meat. In a 3 oz serving of trimmed and cooked beef bottom round, you'll get around 7 grams of fat. While this is higher than some other lean protein options like chicken breast, it's still a relatively low amount of fat in the context of a balanced diet.
Benefits of Select Grade
When it comes to beef grades, select grade falls in the middle of the spectrum. It's not as high quality as prime or as affordable as choice. However, select grade beef can still provide some nutritional benefits. One key benefit of select grade beef is that it can be a budget-friendly option for those who want to incorporate red meat into their diet without breaking the bank. Additionally, while it may not be as tender and flavorful as higher quality cuts, select grade beef can still be a tasty and nutritious protein source when prepared correctly.
Fat Trimming Technique
The fat trimming technique used on the beef bottom round can have a significant impact on the nutritional value of the meat. By trimming off excess fat, the resulting cut is lower in calories and saturated fat. When selecting beef cuts, look for ones that have been trimmed of visible fat rather than choosing those with marbled fat throughout. You can also trim any excess fat off your meat at home to help reduce the calorie count of your meals.
Cooking Method
When it comes to cooking beef bottom round, braising is a great option. This involves slow-cooking the meat in liquid to help tenderize it and infuse it with flavor. Another option is to roast the beef bottom round in the oven. However, be sure to keep an eye on the cooking time and temperature to avoid overcooking the meat and drying it out.
Calorie Comparison with Other Meat Cuts
Compared to other cuts of beef, the beef bottom round is relatively low in calories. For example, a 3 oz serving of beef brisket has around 250 calories, while a 3 oz serving of beef ribeye has around 285 calories. However, keep in mind that the specific cooking method and fat trimming technique used can also impact the calorie count of your beef. Always check the nutrition label or use a nutrition tracking app to get an accurate read on the calories in your meals.
Nutrition Chart of Beef Bottom Round
Here's a breakdown of the nutritional information in a 3 oz serving of beef bottom round that has been trimmed to 1/8 inch of fat, select grade, and cooked through braising:
Macronutrient Profile
- calories: 204 - Protein: 23 g - Fat: 7 g
Vitamin and Mineral Content
- Iron: 3.3 mg - Zinc: 4.1 mg - Vitamin B12: 2.4 mcg
Amount of Saturated Fat
A 3 oz serving of beef bottom round that has been trimmed to 1/8 inch of fat and cooked through braising has around 2.6 grams of saturated fat. While this is not a high amount, it's still important to keep in mind as part of a balanced diet.
"By opting for beef cuts that have been trimmed of excess fat, you can enjoy the benefits of red meat without overdoing it on calories and unhealthy fats."
Frequently Asked Questions About 3 Oz Beef Bottom Round
1. What is Beef Bottom Round?
Beef Bottom Round is a cut of beef from the hindquarters of the cow. It is a less tender cut but can be cooked using moist heat methods like braising and slow cooking.
2. How is Beef Bottom Round cooked?
Beef Bottom Round is best cooked using moist heat methods like braising, slow cooking or stewing. It can also be roasted or grilled, but it needs to be marinated or tenderized before cooking for best results.
3. What is the calorie count for a 3 Oz Beef Bottom Round?
A 3 Oz Beef Bottom Round (Trimmed to 1/8" Fat, Select Grade, Cooked, Braised) contains 204 calories.
4. What are the nutritional benefits of Beef Bottom Round?
Beef Bottom Round is a good source of protein, iron, and vitamin B12. It also contains zinc, phosphorus and selenium. However, it is higher in fat and calories compared to other lean cuts of beef.
5. Can Beef Bottom Round be substituted for other cuts of beef in recipes?
Yes, Beef Bottom Round can be substituted for other cuts like chuck roast or brisket in recipes that call for beef. However, it may need to be cooked for a longer time to become tender.