Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Whole food · Beef Products
This is a lean, boneless cut from the beef round, specifically the top round, trimmed of all visible fat and grilled to a savory finish. It boasts a firm, dense texture with a robust, beefy flavor that's less marbled but deeply satisfying. Its standout nutritional feature is its exceptional protein-to-calorie ratio, delivering nearly 30 grams of protein per 100 grams with minimal fat.
Calorie split: 77% protein · 0% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, hearty beef flavor and incredible versatility—it's a staple in everything from simple weeknight dinners to hearty sandwiches. Its lean profile makes it a go-to for health-conscious cooks and athletes seeking high-quality protein without excess fat.
⚠️ Watch-outs & how to enjoy it better
Because it's so lean, it can become tough and dry if overcooked, which is a common pitfall. To counteract this, marinate it briefly in an acidic or enzymatic mixture (like pineapple juice or yogurt) to tenderize, and use a meat thermometer to cook it to medium-rare or medium (135-145°F). Pair it with a small amount of healthy fat (like avocado or olive oil) or a flavorful sauce to enhance juiciness and nutrient absorption.
Key benefits
- Extremely high in protein for muscle maintenance and satiety
- Very low in fat, especially saturated fat, making it a lean protein source
- Rich in essential minerals like iron, zinc, and B vitamins (B12, B6)
- Zero carbohydrates, making it ideal for low-carb or ketogenic diets
- Grilling method adds flavor without requiring added fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top round' is often called the 'poor man's sirloin' because it's a lean, flavorful cut that's significantly cheaper, yet when sliced against the grain and grilled properly, it can rival the tenderness of more expensive steaks.
Full nutrition (USDA data · scales with serving)
| Water | 65.6 g |
| Energy | 162 kcal |
| Energy | 676 kj |
| Protein | 29.7 g |
| Total lipid (fat) | 3.9 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 304 mg |
| Potassium, K | 436 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 4.9 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 31.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.34 mg |
| Niacin | 8.5 mg |
| Pantothenic acid | 0.51 mg |
| Vitamin B-6 | 0.86 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 88.7 mg |
| Betaine | 15.0 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 | 16.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.29 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 | 1.5 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 | 0.09 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.84 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.50 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 14:1 | 0.02 g |
| MUFA 16:1 | 0.11 g |
| MUFA 16:1 c | 0.10 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 1.5 g |
| MUFA 18:1 c | 1.3 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 | 0.20 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 | 0.21 g |
| Fatty acids, total trans-monoenoic | 0.20 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.19 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.6 g |
| Isoleucine | 1.5 g |
| Leucine | 2.9 g |
| Lysine | 3.2 g |
| Methionine | 0.90 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.6 g |
| Arginine | 2.3 g |
| Histidine | 1.3 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.2 g |
| Glutamic acid | 5.4 g |
| Glycine | 1.6 g |
| Proline | 1.5 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.22 g |
FAQ
Why is my top round steak tough?
Top round is a lean, working muscle, so it can be tough if not cooked properly. Always slice it thinly against the grain after cooking, and consider marinating or using a slow-cooking method like braising to break down the connective tissue.
How do I grill it without drying it out?
Use high heat for a quick sear, then move to indirect heat. Cook to medium-rare (135°F internal temp) and let it rest for 5-10 minutes before slicing. A marinade with oil and acid can also help retain moisture.
Is this cut suitable for a low-carb diet?
Yes, it's an excellent choice. With 0g carbs and 0g sugar, it's perfect for low-carb, keto, and paleo diets, providing a substantial protein boost without any carbohydrate load.
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 1.62 kcal/g · 73% 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.