Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried
Whole food · Beef Products
Photo: Wikipedia
This is a lean, flavorful cut from the beef round, pan-fried to a savory, slightly crisp exterior while staying tender inside. It's a protein powerhouse with virtually no carbs, making it a staple for high-protein, low-carb diets. The cooking method concentrates its rich, beefy flavor without adding unnecessary fats.
Calorie split: 51% protein · 0% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, satisfying beef flavor and firm, sliceable texture that holds up well in stir-fries, salads, and sandwiches. Its leanness makes it a go-to for health-conscious cooks who don't want to sacrifice taste.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become tough and dry if overcooked. To counteract this, cook it quickly over high heat to medium-rare or medium, and let it rest before slicing against the grain. It's also a red meat, so those monitoring saturated fat intake should enjoy it in moderation as part of a balanced diet.
Key benefits
- Excellent source of high-quality protein (33g per 100g)
- Very low in carbohydrates and sugars
- Contains essential nutrients like iron, zinc, and B vitamins
- A versatile cut for quick, weeknight cooking
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top round' is often called the 'London broil' cut in the US, though London broil is technically a cooking method, not a specific cut of meat.
Full nutrition (USDA data · scales with serving)
| Water | 52.4 g |
| Energy | 266 kcal |
| Energy | 1113 kj |
| Protein | 33.0 g |
| Total lipid (fat) | 13.8 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 274 mg |
| Potassium, K | 480 mg |
| Sodium, Na | 68.0 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 32.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.26 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.57 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 126 mg |
| Vitamin B-12 | 3.3 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) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 9.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 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 | 0.33 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 5.2 g |
| MUFA 16:1 | 0.44 g |
| MUFA 18:1 | 4.7 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.21 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 | 97.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.37 g |
| Threonine | 1.4 g |
| Isoleucine | 1.5 g |
| Leucine | 2.6 g |
| Lysine | 2.7 g |
| Methionine | 0.84 g |
| Cystine | 0.37 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.8 g |
| Proline | 1.5 g |
| Serine | 1.3 g |
FAQ
What's the best way to cook top round to keep it tender?
Quick, high-heat methods like pan-frying, broiling, or grilling are ideal. Cook to medium-rare or medium (135-145°F internal temp), slice thinly against the grain, and always let it rest for 5-10 minutes after cooking.
Is this cut good for slow cooking or stewing?
Not typically. Its low fat and connective tissue content mean it doesn't benefit from long, moist cooking. It's best for quick-cooking methods. For stews, a fattier, more marbled cut like chuck is preferable.
How does 'choice' grade affect this cut?
USDA 'choice' grade indicates moderate marbling (intramuscular fat), which helps this lean cut stay more flavorful and tender than lower grades like 'select'. It's a good balance of quality and value.
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 2.66 kcal/g · 50% 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.