Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef round, specifically the top round, trimmed of all visible fat and grilled to a firm, chewy texture. It delivers a deep, beefy flavor without the marbling of fattier cuts, making it a staple for high-protein, low-fat diets. With 30g of protein per 100g and virtually no fat or carbs, it is a powerhouse for muscle maintenance and satiety.
Calorie split: 78% protein · 0% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, meaty flavor and the satisfying chew that holds up well to marinades and grilling. It is a go-to for those seeking a lean, high-protein meal that feels substantial without the heaviness of fatty steaks.
⚠️ Watch-outs & how to enjoy it better
The lean nature can make it tough and dry if overcooked, which is a common complaint for those unfamiliar with the cut. To counteract this, marinate it for at least 30 minutes, cook it to medium-rare or medium, and slice it thinly against the grain to maximize tenderness.
Key benefits
- Extremely high in protein (30g per 100g) for muscle repair and growth.
- Very low in fat (3.77g per 100g) and calories (162 kcal per 100g).
- Rich in iron and B vitamins, supporting energy metabolism.
- Zero carbohydrates, making it ideal for keto and low-carb diets.
- A versatile, affordable cut for meal prepping and grilling.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The top round is often called the 'London Broil' in the US, even though it is not a cooking method but a cut of beef, and it is the same muscle used to make traditional corned beef.
Full nutrition (USDA data · scales with serving)
| Water | 64.3 g |
| Energy | 162 kcal |
| Energy | 680 kj |
| Protein | 30.1 g |
| Total lipid (fat) | 3.8 g |
| Ash | 1.3 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 | 306 mg |
| Potassium, K | 435 mg |
| Sodium, Na | 75.0 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.33 mg |
| Niacin | 9.0 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 | 90.1 mg |
| Betaine | 15.4 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 9.0 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) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 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 | 0.89 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 | 1.8 g |
| MUFA 14:1 | 0.02 g |
| MUFA 16:1 | 0.12 g |
| MUFA 16:1 c | 0.12 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 1.6 g |
| MUFA 18:1 c | 1.4 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 | 0.19 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 | 0.19 g |
| Fatty acids, total trans-monoenoic | 0.17 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.17 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 | 0.40 g |
| Threonine | 1.7 g |
| Isoleucine | 1.7 g |
| Leucine | 3.1 g |
| Lysine | 3.4 g |
| Methionine | 0.95 g |
| Cystine | 0.36 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.3 g |
| Valine | 1.8 g |
| Arginine | 2.4 g |
| Histidine | 1.3 g |
| Alanine | 2.1 g |
| Aspartic acid | 3.5 g |
| Glutamic acid | 5.8 g |
| Glycine | 1.5 g |
| Proline | 1.5 g |
| Serine | 1.5 g |
| Hydroxyproline | 0.17 g |
FAQ
Is top round steak the same as London Broil?
Yes, in the US, 'London Broil' often refers to a top round steak that is marinated and broiled or grilled, then sliced thinly.
How do I prevent it from being tough?
Marinate it, cook it to medium-rare or medium (135-145°F internal temp), and always slice it thinly against the grain to break up the muscle fibers.
Can I use it for beef jerky?
Absolutely, its lean profile makes it ideal for jerky, as it dries evenly without excess fat.
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 · 74% 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.