Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This lean cut of beef, sourced from the top round and trimmed of all visible fat, is a protein powerhouse that delivers a firm, dense texture with a clean, beefy flavor. When grilled, it develops a satisfying char on the outside while remaining tender and juicy on the inside, especially when sliced against the grain. With nearly 30 grams of protein and virtually no fat or carbohydrates per 100g, it's a staple for anyone prioritizing lean muscle building and calorie control.
Calorie split: 76% protein · 0% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its incredible versatility and clean, satisfying beef flavor that doesn't rely on heavy marbling. It's a go-to for grilling, stir-frying, or slicing thin for sandwiches, offering a lean yet hearty eating experience that feels both indulgent and wholesome.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its leanness, which can make it tough and dry if overcooked or not sliced properly, leading to a chewy texture. To counteract this, always cook it to medium-rare or medium, and slice it thinly against the grain; marinating in acidic ingredients like vinegar or citrus juice can also help tenderize the meat before cooking.
Key benefits
- Extremely high in complete protein for muscle repair and satiety
- Very low in fat, making it ideal for calorie-conscious diets
- Rich in iron and zinc, essential minerals for energy and immunity
- Zero carbohydrates, suitable for ketogenic and low-carb lifestyles
- Provides B vitamins, particularly B12, for nerve function and red blood cell formation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The top round steak is sometimes called 'London Broil' in North America, though the term actually refers to a cooking method (broiling or grilling a thick, lean cut) rather than a specific cut of meat.
Full nutrition (USDA data · scales with serving)
| Water | 64.7 g |
| Energy | 167 kcal |
| Energy | 697 kj |
| Protein | 30.0 g |
| Total lipid (fat) | 4.3 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 305 mg |
| Potassium, K | 433 mg |
| Sodium, Na | 75.0 mg |
| Zinc, Zn | 5.1 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.33 mg |
| Niacin | 8.9 mg |
| Pantothenic acid | 0.50 mg |
| Vitamin B-6 | 0.88 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 89.8 mg |
| Betaine | 15.4 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 15.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 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 | 0.00 g |
| SFA 14:0 | 0.11 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 1.0 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 0.58 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 14:1 | 0.03 g |
| MUFA 16:1 | 0.15 g |
| MUFA 16:1 c | 0.14 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 1.8 g |
| MUFA 18:1 c | 1.6 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.33 g |
| PUFA 18:2 | 0.24 g |
| PUFA 18:2 n-6 c,c | 0.20 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.05 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 |
| Fatty acids, total trans | 0.23 g |
| Fatty acids, total trans-monoenoic | 0.21 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.20 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 86.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.5 g |
| Isoleucine | 1.5 g |
| Leucine | 2.8 g |
| Lysine | 3.1 g |
| Methionine | 0.88 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.6 g |
| Arginine | 2.2 g |
| Histidine | 1.2 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.2 g |
| Glutamic acid | 5.3 g |
| Glycine | 1.6 g |
| Proline | 1.5 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.22 g |
FAQ
How do I prevent top round steak from becoming tough?
Marinate the steak for at least 30 minutes in an acidic marinade (like vinegar, citrus juice, or yogurt), cook it to medium-rare or medium (135-145°F internal temperature), and always slice it thinly against the grain to break up muscle fibers.
Is top round steak suitable for a low-fat diet?
Yes, it's one of the leanest cuts of beef available, with only about 4.28g of fat per 100g, making it an excellent choice for low-fat and high-protein diets.
Can I use top round steak for beef jerky?
Absolutely! Its leanness makes it ideal for jerky, as it dries well without excessive fat, and it provides a firm, chewy texture that's perfect for this snack.
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 1.67 kcal/g · 72% 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.