Whole food · Beef Products
This is a lean, boneless cut of raw beef from the round primal, specifically the top round roast. Per 100 grams, it provides approximately 123 calories, an excellent 23.7 grams of high-quality protein, and only 2.41 grams of fat, making it one of the leanest beef options available.
| Water | 73.3 g |
| Energy | 123 kcal |
| Energy | 514 kj |
| Protein | 23.7 g |
| Total lipid (fat) | 2.4 g |
| Total fat (NLEA) | 2.1 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 11.9 mg |
| Phosphorus, P | 220 mg |
| Potassium, K | 316 mg |
| Sodium, Na | 55.0 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 22.7 ug |
| Thiamin | 0.06 mg |
| Riboflavin | 0.25 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.37 mg |
| Vitamin B-6 | 0.63 mg |
| Choline, total | 64.1 mg |
| Choline, free | 0.30 mg |
| Choline, from phosphocholine | 48.7 mg |
| Choline, from phosphotidyl choline | 0.50 mg |
| Choline, from glycerophosphocholine | 9.2 mg |
| Choline, from sphingomyelin | 5.3 mg |
| Betaine | 10.8 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| 25-hydroxycholecalciferol | 0.20 ug |
| Fatty acids, total saturated | 0.92 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.52 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.31 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.89 g |
| MUFA 14:1 c | 0.01 g |
| MUFA 16:1 c | 0.06 g |
| MUFA 17:1 | 0.02 g |
| MUFA 17:1 c | 0.02 g |
| MUFA 18:1 c | 0.80 g |
| MUFA 20:1 | 0.00 g |
| MUFA 20:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 c | 0.14 g |
| PUFA 18:2 n-6 c,c | 0.14 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 c | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.00 g |
| PUFA 20:2 c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 c | 0.01 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:4c | 0.04 g |
| PUFA 20:5c | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 c | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 c | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.13 g |
| Fatty acids, total trans-monoenoic | 0.12 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.11 g |
| Fatty acids, total trans-dienoic | 0.01 g |
| TFA 18:2 t not further defined | 0.01 g |
| Cholesterol | 63.0 mg |
Is top round roast a healthy beef choice?
Yes, it is considered one of the healthiest cuts of beef due to its high protein, low fat, and zero carbohydrate content.
How should I cook this lean cut to prevent it from being tough?
Cooking it with moist heat methods like braising or using a slow cooker helps break down connective tissue and ensures tenderness.
What's the difference between 'separable lean only' and other labels?
'Separable lean only' means all external and internal fat has been meticulously trimmed away, leaving only the lean muscle tissue.