Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, dense cut from the beef round, known for its deep, beefy flavor and firm, slightly chewy texture when cooked quickly, but becoming tender and succulent when braised low and slow. Nutritionally, it's a protein powerhouse, delivering over 35 grams of complete protein per 100 grams with virtually no carbohydrates and minimal fat, making it a staple for high-protein, low-carb diets.
Calorie split: 72% protein · 0% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, pure beef flavor that shines in slow-cooked dishes, and its incredible versatility—it can be sliced thin for sandwiches, cubed for stews, or served as a hearty main. It's a cultural cornerstone in dishes like pot roast and beef bourguignon, symbolizing comforting, home-cooked meals.
⚠️ Watch-outs & how to enjoy it better
If overcooked with dry-heat methods like grilling, it can become tough and chewy. To counteract this, always braise it, use a slow cooker, or slice it very thinly against the grain for stir-fries. As a red meat, it should be consumed in moderation as part of a balanced diet.
Key benefits
- Exceptionally high in complete protein for muscle maintenance and repair.
- Very low in carbohydrates, suitable for ketogenic and low-carb diets.
- Rich in essential nutrients like iron, zinc, and B vitamins (especially B12).
- Lean cut with minimal saturated fat compared to other beef options.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'round' refers to the entire rear leg of the cow, and the 'top round' is the most tender part of that large, hard-working muscle group, which is why it benefits so dramatically from slow, moist cooking methods.
Full nutrition (USDA data · scales with serving)
| Water | 57.9 g |
| Energy | 209 kcal |
| Energy | 874 kj |
| Protein | 35.6 g |
| Total lipid (fat) | 6.3 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 223 mg |
| Potassium, K | 330 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 4.5 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 32.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.25 mg |
| Niacin | 3.8 mg |
| Pantothenic acid | 0.37 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 136 mg |
| Betaine | 17.8 mg |
| Vitamin B-12 | 2.7 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) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 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 | 0.01 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.70 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.27 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 90.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 1.4 g |
| Isoleucine | 1.6 g |
| Leucine | 2.8 g |
| Lysine | 3.0 g |
| Methionine | 0.93 g |
| Cystine | 0.46 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.1 g |
| Valine | 1.8 g |
| Arginine | 2.3 g |
| Histidine | 1.1 g |
| Alanine | 2.2 g |
| Aspartic acid | 3.2 g |
| Glutamic acid | 5.3 g |
| Glycine | 2.2 g |
| Proline | 1.7 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.37 g |
FAQ
What's the best way to cook top round to make it tender?
Braising, stewing, or using a slow cooker with liquid is ideal. For quick cooking, slice it very thinly against the grain for stir-fries or sandwiches.
Is top round a good cut for grilling?
It's not the best choice for grilling as it can become tough. If you do grill it, marinate it well and cook it quickly to medium-rare, then slice thinly.
How does top round compare to sirloin or tenderloin?
Top round is leaner and more flavorful but less tender than sirloin or tenderloin. It's also typically more affordable, making it a great value for slow-cooked meals.
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 2.09 kcal/g · 68% 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.