Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Whole food · Beef Products
This is a lean, tender cut from the beef round, specifically the knuckle's tip side, trimmed of all visible fat. When grilled, it develops a satisfyingly firm yet juicy texture with a clean, beefy flavor that isn't overly rich. Its standout feature is its exceptional protein-to-fat ratio, delivering nearly 30g of protein per 100g with minimal fat.
Calorie split: 77% protein · 0% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its incredible versatility and clean, hearty beef flavor that acts as a perfect canvas for marinades and rubs. It's a staple in healthy meal preps and high-protein diets because it cooks relatively quickly on the grill while staying satisfying.
⚠️ Watch-outs & how to enjoy it better
Because it's so lean, it can become tough and dry if overcooked. To counteract this, marinate it for 30 minutes before grilling, cook it to medium-rare or medium doneness, and always let it rest for 5 minutes after cooking to redistribute juices. Those watching their sodium intake should be mindful of salty marinades or seasoning blends.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and repair.
- Very low in fat and calories, making it ideal for lean protein-focused diets.
- Naturally carb-free, suitable for low-carb and ketogenic dietary patterns.
- Rich in essential minerals like iron, zinc, and selenium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'tip' in its name refers to the conical shape of the muscle group it comes from, not the fact that it's a chef's recommended cut.
Full nutrition (USDA data · scales with serving)
| Water | 66.3 g |
| Energy | 160 kcal |
| Energy | 670 kj |
| Protein | 29.2 g |
| Total lipid (fat) | 3.9 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 245 mg |
| Potassium, K | 365 mg |
| Sodium, Na | 52.0 mg |
| Zinc, Zn | 8.1 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 40.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.21 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.86 mg |
| Vitamin B-6 | 0.52 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 102 mg |
| Betaine | 6.9 mg |
| Vitamin B-12 | 4.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.02 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 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 | 0.08 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.74 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.39 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.3 g |
| MUFA 18:1 c | 1.2 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.21 g |
| PUFA 18:2 n-6 c,c | 0.18 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| Fatty acids, total trans | 0.11 g |
| Fatty acids, total trans-monoenoic | 0.09 g |
| TFA 18:1 t | 0.09 g |
| TFA 18:2 t,t | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 78.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.76 g |
| Cystine | 0.38 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.93 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 0.93 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.8 g |
| Proline | 1.4 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.31 g |
FAQ
What is the best way to cook this lean cut to prevent it from drying out?
The key is high-heat, quick cooking. Use a very hot grill or pan to sear the outside. Cook to medium-rare (135°F internal temperature) or medium at most. Always let the steak rest for 5-10 minutes before slicing against the grain.
Is this the same as 'sirloin tip' steak?
They are related but not identical. 'Sirloin tip' is a broader term for steaks from the round, while 'round, knuckle, tip side' specifies a more precise location. In practice, they are often used interchangeably in recipes and are very similar in leanness and texture.
How does its nutrition compare to a fattier cut like ribeye?
Per 100g, this cut has roughly half the calories and a fraction of the fat of a ribeye. It provides a similar amount of protein but with far less saturated fat, making it a leaner choice for those monitoring fat intake.
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 1.60 kcal/g · 73% 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: 0.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.