Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
A lean, boneless cut from the upper rear leg of the cow, top round steak is prized for its deep beefy flavor and firm, fine-grained texture. When grilled to perfection, it offers a satisfying, slightly chewy bite with a savory, meaty character. It's a protein powerhouse with virtually no carbohydrates, making it a staple for high-protein, low-carb diets.
Calorie split: 74% protein · 0% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love its robust, straightforward beef flavor and versatility—it can be sliced thin for stir-fries, marinated for kebabs, or served as a classic steak. It's a budget-friendly cut that, with proper preparation, delivers a satisfying and protein-dense meal.
⚠️ Watch-outs & how to enjoy it better
Its leanness can make it tough and dry if overcooked, which is a common pitfall for inexperienced cooks. To counteract this, use a meat thermometer, cook to medium-rare or medium, and slice against the grain after resting. Marinating in an acidic or enzymatic mixture (like with pineapple or yogurt) can also tenderize the fibers.
Key benefits
- Exceptionally high in complete protein (30g per 100g) for muscle repair and satiety.
- Very low in fat (4.6g per 100g), especially when trimmed, making it a lean protein source.
- Contains zero carbohydrates, sugars, or fiber, ideal for ketogenic and carnivore diets.
- Rich in essential minerals like iron, zinc, and B vitamins, particularly B12 and niacin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'round' in top round refers to the circular shape of the leg muscle when the bone is removed, and it's the same cut used to make traditional deli roast beef.
Full nutrition (USDA data · scales with serving)
| Water | 64.1 g |
| Energy | 170 kcal |
| Energy | 712 kj |
| Protein | 30.1 g |
| Total lipid (fat) | 4.6 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 | 3.3 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 305 mg |
| Potassium, K | 426 mg |
| Sodium, Na | 78.0 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.31 mg |
| Niacin | 9.2 mg |
| Pantothenic acid | 0.48 mg |
| Vitamin B-6 | 0.89 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 90.5 mg |
| Betaine | 15.6 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 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) | 0.34 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) | 1.5 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 | 0.56 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 | 1.9 g |
| MUFA 18:1 c | 1.7 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:2 n-6 c,c | 0.18 g |
| PUFA 18:2 CLAs | 0.02 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 | 0.04 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 | 0.21 g |
| Fatty acids, total trans-monoenoic | 0.19 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.18 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 | 0.37 g |
| Threonine | 1.5 g |
| Isoleucine | 1.5 g |
| Leucine | 2.8 g |
| Lysine | 3.1 g |
| Methionine | 0.89 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 | 0.23 g |
FAQ
How do I prevent top round steak from becoming tough?
Marinate it for at least 30 minutes, cook it to medium-rare or medium (135-145°F internal temp), and always slice it thinly against the grain before serving.
Is top round steak a good choice for low-carb diets?
Yes, it's excellent. With 0g carbs and 0g sugar, it's a pure protein source that fits perfectly into keto, carnivore, and other low-carb eating plans.
What's the best way to grill this cut?
Use high, direct heat for a quick sear, then move to indirect heat to finish cooking to your desired doneness. A simple salt, pepper, and garlic rub works well, or use a marinade for extra flavor and tenderness.
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 1.70 kcal/g · 71% 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.