Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried
Whole food · Beef Products
Photo: Wikipedia
This is a lean, muscular cut from the beef round, pan-fried to a savory, slightly chewy finish with a deep, beefy flavor. Its nutrition is defined by an exceptional protein-to-fat ratio, making it a powerhouse for muscle maintenance and satiety without excessive calories. The texture is firm yet tender when sliced against the grain, offering a satisfying, hearty bite.
Calorie split: 62% protein · 4% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, pure beef flavor that serves as a perfect canvas for marinades and seasonings. Its firm texture holds up beautifully in stir-fries, sandwiches, and salads, making it a versatile staple in home kitchens.
⚠️ Watch-outs & how to enjoy it better
As a very lean cut, it can become tough and dry if overcooked, requiring careful timing or marinating. Those monitoring saturated fat intake should be mindful of portion size, and it's often prepared with added salt, which can be a concern for blood pressure. To counteract dryness, slice thinly against the grain and pair with a sauce or gravy; to manage sodium, use low-sodium seasonings and rinse canned versions if applicable.
Key benefits
- Excellent source of high-quality protein (33.93g per 100g)
- Very low in carbohydrates and sugar
- Provides essential nutrients like iron, zinc, and B vitamins
- Supports muscle repair and growth
- A lean protein option for calorie-conscious diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top round' is sometimes called the 'inside round' because it comes from the inner thigh of the cow, a muscle that gets less exercise than the outer round, making it the more tender of the two.
Full nutrition (USDA data · scales with serving)
| Water | 54.2 g |
| Energy | 228 kcal |
| Energy | 954 kj |
| Protein | 33.9 g |
| Total lipid (fat) | 8.3 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 2.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 286 mg |
| Potassium, K | 484 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 4.6 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 34.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.32 mg |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.46 mg |
| Vitamin B-6 | 0.58 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 129 mg |
| Betaine | 17.0 mg |
| Vitamin B-12 | 3.9 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 | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 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 | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.70 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.45 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 |
| Cholesterol | 102 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 1.4 g |
| Isoleucine | 1.5 g |
| Leucine | 2.7 g |
| Lysine | 2.9 g |
| Methionine | 0.88 g |
| Cystine | 0.44 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Valine | 1.7 g |
| Arginine | 2.2 g |
| Histidine | 1.1 g |
| Alanine | 2.1 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 5.1 g |
| Glycine | 2.1 g |
| Proline | 1.6 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.36 g |
FAQ
Is top round steak a good choice for a low-carb diet?
Absolutely. With virtually no carbs (2.03g per 100g) and high protein, it's an excellent staple for ketogenic and low-carb eating plans.
What's the best way to tenderize this cut before cooking?
Marinating in an acidic mixture (like vinegar or citrus juice) or using a commercial meat tenderizer can help break down fibers. Also, pounding it thin with a meat mallet is effective for dishes like fajitas.
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 2.28 kcal/g · 60% 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: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.