Beef, round, top round, boneless, choice, raw
Whole food · Beef Products
Photo: Wikipedia
Top round is a lean, boneless cut from the rear leg of the cow, prized for its deep red color and fine, uniform grain. When raw, it has a firm, dense texture and a clean, beefy flavor without excessive marbling. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and virtually no carbohydrates.
Calorie split: 61% protein · 2% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love top round for its robust, pure beef flavor that shines with simple seasoning. Its lean, uniform shape makes it incredibly versatile for everything from quick-cooking stir-fries to slow-roasted holiday meals.
⚠️ Watch-outs & how to enjoy it better
Its leanness means it can become tough and dry if overcooked, which is a common pitfall. To counteract this, use moist-heat methods like braising or marinating before grilling, and always slice thinly against the grain after a proper rest. Those monitoring iron intake should be aware of its high heme iron content.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in saturated fat compared to many other beef cuts
- Rich in iron and zinc, essential minerals for energy and immunity
- Provides B vitamins, especially B12, crucial for nerve function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, the 'London Broil' is not a cut of meat but a cooking method—typically marinating and broiling a top round steak—that became popular in American steakhouses in the early 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 70.9 g |
| Energy (Atwater General Factors) | 141 kcal |
| Energy (Atwater Specific Factors) | 146 kcal |
| Nitrogen | 3.4 g |
| Protein | 21.5 g |
| Total lipid (fat) | 5.7 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.85 g |
| Calcium, Ca | 4.1 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 22.1 mg |
| Phosphorus, P | 192 mg |
| Potassium, K | 352 mg |
| Sodium, Na | 45.5 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| Fatty acids, total monounsaturated | 1.7 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| Fatty acids, total trans | 0.23 g |
| Cholesterol | 59.3 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
What's the best way to tenderize top round?
Marinating in an acidic mixture (like vinegar or citrus juice) or using a mechanical tenderizer can help break down fibers. For roasts, slow cooking with liquid is key.
Is top round the same as eye of round?
No, they are adjacent but distinct muscles. The eye of round is a smaller, even leaner, and slightly more tender cylindrical muscle, while the top round is larger and has a bit more flavor.
How do I slice it for stir-fry?
Partially freeze the meat for 30-45 minutes to firm it up, then slice very thinly against the grain. This shortens the muscle fibers, making each bite more tender.
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 1.41 kcal/g · 61% 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: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.