Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the upper rear leg of the cow, roasted to a firm, dense texture with a clean, beefy flavor. Its nutrition is defined by exceptional protein density and minimal fat, making it a staple for high-protein, low-carb diets. The near-zero carbohydrate content means it has virtually no impact on blood sugar.
Calorie split: 76% protein · 0% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People prize it for its robust, pure beef flavor and satisfying, substantial chew that holds up well to slicing. Its versatility allows it to be served hot as a roast, chilled for deli sandwiches, or shredded for salads.
⚠️ Watch-outs & how to enjoy it better
Its leanness can lead to a dry, tough texture if overcooked, which can be unappealing. To counteract this, use a meat thermometer to pull it at 135°F (57°C) for medium-rare, and always slice thinly against the grain. It is also a common food for those monitoring cholesterol, so pairing it with fiber-rich vegetables is a good practice.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in fat and calories, supporting weight management.
- Rich in iron, zinc, and B vitamins, especially B12.
- Carb-free, making it ideal for ketogenic and diabetic-friendly diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top round' is sometimes called the 'round tip' and is one of the most exercised muscles on the cow, which is why it's so lean and requires careful cooking to avoid toughness.
Full nutrition (USDA data · scales with serving)
| Water | 64.4 g |
| Energy | 158 kcal |
| Energy | 662 kj |
| Protein | 30.2 g |
| Total lipid (fat) | 4.1 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.06 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 272 mg |
| Potassium, K | 381 mg |
| Sodium, Na | 69.0 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 27.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.28 mg |
| Niacin | 8.2 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.79 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 80.7 mg |
| Betaine | 13.9 mg |
| Vitamin B-12 | 2.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.09 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.90 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.49 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 14:1 | 0.02 g |
| MUFA 16:1 | 0.13 g |
| MUFA 16:1 c | 0.12 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 1.6 g |
| MUFA 18:1 c | 1.5 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.29 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:2 n-6 c,c | 0.17 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 | 0.02 g |
| PUFA 20:3 n-6 | 0.02 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 | 0.16 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.15 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 76.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.5 g |
| Isoleucine | 1.5 g |
| Leucine | 2.8 g |
| Lysine | 3.1 g |
| Methionine | 0.85 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.2 g |
| Alanine | 1.9 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 5.2 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.15 g |
FAQ
What's the best way to cook top round roast to prevent dryness?
Roast it quickly at a high temperature (450°F/230°C) to sear the outside, then lower the heat to finish. Use a meat thermometer and remove it from the oven when the internal temperature reaches 125-130°F (52-54°C) for medium-rare. Let it rest for at least 15 minutes before slicing thinly against the grain.
Is this cut good for grilling?
It's better suited for roasting or braising. For grilling, it's best marinated and cooked quickly over high heat to medium-rare, then sliced very thin. Overcooking on a grill will make it very tough.
How does it differ from sirloin or tenderloin?
Top round is significantly leaner and tougher than sirloin or tenderloin (filet mignon). It has less marbling (intramuscular fat), which means it's lower in calories but requires more careful cooking and slicing to be 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 1.58 kcal/g · 77% 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.