Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is a lean, robust cut of beef from the rear leg, slow-braised to transform its firm texture into tender, pull-apart shreds. Its flavor is deep, beefy, and slightly mineral, with a subtle richness from the minimal fat cap. Nutritionally, it's a powerhouse of high-quality protein, delivering over 34 grams per 100 grams with virtually no carbohydrates.
Calorie split: 60% protein · 0% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, satisfying beef flavor and the way it becomes incredibly tender and versatile after slow cooking. It's a cultural staple in hearty, comforting dishes like pot roast and stews, where its ability to absorb braising liquids makes it a flavor sponge.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential to be tough and chewy if not cooked properly with low, slow, moist heat. Those watching sodium intake should be cautious, as braised dishes often use salty broths or seasonings; counteract this by using low-sodium stock and seasoning at the end. It is also a red meat, so moderate portion control is advised for heart health.
Key benefits
- Exceptionally high in complete protein for muscle repair and satiety.
- Very low in carbohydrates, making it suitable for ketogenic and low-carb diets.
- A rich source of iron, zinc, and B-vitamins like B12 and niacin.
- The braising method breaks down connective tissue, increasing digestibility.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top round' is one of the most exercised muscles on the cow, which is why it's so lean and tough, but also why it develops such intense flavor when braised slowly.
Full nutrition (USDA data · scales with serving)
| Water | 54.7 g |
| Energy | 238 kcal |
| Energy | 996 kj |
| Protein | 34.3 g |
| Total lipid (fat) | 10.1 g |
| Ash | 1.7 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 | 3.2 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 319 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 32.5 ug |
| Fluoride, F | 22.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.24 mg |
| Niacin | 3.6 mg |
| Pantothenic acid | 0.36 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 131 mg |
| Betaine | 17.2 mg |
| Vitamin B-12 | 2.6 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) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 7.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 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 | 3.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.29 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 4.2 g |
| MUFA 16:1 | 0.38 g |
| MUFA 18:1 | 3.8 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.09 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) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 90.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.39 g |
| Threonine | 1.5 g |
| Isoleucine | 1.5 g |
| Leucine | 2.7 g |
| Lysine | 2.9 g |
| Methionine | 0.88 g |
| Cystine | 0.39 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.7 g |
| Arginine | 2.2 g |
| Histidine | 1.2 g |
| Alanine | 2.1 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 5.2 g |
| Glycine | 1.9 g |
| Proline | 1.5 g |
| Serine | 1.3 g |
FAQ
How do I prevent braised top round from becoming tough?
The key is low and slow cooking in liquid. Sear the meat first, then simmer it gently in a covered pot for 2-3 hours until it's fork-tender. Avoid boiling, which can make it tough.
Is this cut suitable for grilling or quick cooking?
No, because it's so lean and has dense muscle fibers, it will be very tough if grilled or pan-fried quickly. It's best reserved for braising, stewing, or slow-roasting.
What's the best way to store leftovers?
Store cooked, braised meat in an airtight container in the refrigerator for up to 4 days. It can also be frozen in its cooking liquid for up to 3 months.
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 2.38 kcal/g · 58% 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.