Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, select, cooked
Whole food · Beef Products
Photo: Wikipedia
This is a lean, trimmed cut of beef, like top round or sirloin, cooked to a juicy, tender finish with a rich, meaty flavor. Its nutritional profile is a powerhouse of protein with minimal fat, making it a staple for muscle-building and satiety. The lack of carbohydrates means it won't spike blood sugar, offering pure, savory fuel.
Calorie split: 66% protein · 0% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, satisfying umami flavor and versatile texture that takes well to marinades and high-heat cooking. It's a cultural cornerstone, forming the heart of everything from a classic Sunday roast to a quick weeknight stir-fry.
⚠️ Watch-outs & how to enjoy it better
Being very lean, it can become tough and dry if overcooked, which is a common pitfall. Those watching their sodium intake should be cautious, as it's often seasoned or used in salty sauces; counter this by cooking from scratch and using herbs and spices instead of salt.
Key benefits
- Exceptionally high in complete protein for muscle repair and growth
- Naturally zero-carb, ideal for ketogenic and low-carb diets
- Rich in heme iron, which is highly absorbable and helps prevent anemia
- Good source of zinc, crucial for immune function and wound healing
- Contains B vitamins like B12 and niacin for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific trim 'separable lean only, trimmed to 1/8" fat' is a USDA standard that ensures consistency, meaning this exact nutritional profile is found in a wide variety of retail cuts from different parts of the cow.
Full nutrition (USDA data · scales with serving)
| Water | 60.0 g |
| Energy | 167 kcal |
| Energy | 700 kj |
| Protein | 27.5 g |
| Total lipid (fat) | 6.4 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 192 mg |
| Potassium, K | 294 mg |
| Sodium, Na | 51.0 mg |
| Zinc, Zn | 5.5 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 33.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.20 mg |
| Niacin | 5.9 mg |
| Pantothenic acid | 0.54 mg |
| Vitamin B-6 | 0.50 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 85.1 mg |
| Betaine | 10.0 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.16 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.78 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.01 g |
| MUFA 16:1 | 0.20 g |
| MUFA 16:1 c | 0.10 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 2.4 g |
| MUFA 18:1 c | 1.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 18:2 | 0.25 g |
| PUFA 18:2 n-6 c,c | 0.14 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.18 g |
| Fatty acids, total trans-monoenoic | 0.17 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.17 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 74.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.25 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Methionine | 0.77 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.0 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 1.0 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.6 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.23 g |
FAQ
How do I prevent this lean beef from getting tough?
Cook it quickly over high heat (like grilling or stir-frying) to medium-rare or medium, or use slow, moist-heat methods (like braising) for tougher cuts. Always let it rest for 5-10 minutes after cooking to allow juices to redistribute.
Is this a good cut for someone on a diet?
Yes, it's excellent. With 27.5g of protein and only 6.37g of fat per 100g, it's highly satiating and nutrient-dense, helping you feel full on fewer calories. Just be mindful of added fats during cooking.
What's the difference between this and ground beef?
This is a solid, trimmed muscle cut, while ground beef is made from various trimmings ground together, which can have a higher and more variable fat content. This cut offers a firmer, steak-like texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.67 kcal/g · 66% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.