Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Whole food · Beef Products
This lean cut from the top round is a powerhouse of pure protein, offering a firm, dense texture and a clean, beefy flavor that intensifies with grilling. With virtually no fat or carbs, it's a straightforward, high-protein choice for those focused on macros. Its lean nature means it rewards careful cooking to avoid dryness.
Calorie split: 77% protein · 0% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, hearty beef flavor that acts as a blank canvas for marinades and seasonings. Its firm texture holds up perfectly on the grill or in stir-fries, making it a versatile staple for high-protein meal prep.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can become tough and dry if overcooked, which is a common pitfall. To counteract this, marinate it for at least 30 minutes, use a quick, high-heat cooking method, and slice it thinly against the grain after resting.
Key benefits
- Exceptionally high in protein for muscle maintenance and satiety
- Very low in fat, especially saturated fat
- Zero carbohydrates, making it ideal for low-carb and ketogenic diets
- Good source of iron and B vitamins, particularly B12
- Provides zinc, essential for immune function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top round' comes from the heavily exercised rear leg of the cow, which is why it's so lean and muscular, but also why it can be tough without proper preparation.
Full nutrition (USDA data · scales with serving)
| Water | 64.4 g |
| Energy | 166 kcal |
| Energy | 695 kj |
| Protein | 30.2 g |
| Total lipid (fat) | 4.1 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 | 307 mg |
| Potassium, K | 429 mg |
| Sodium, Na | 78.0 mg |
| Zinc, Zn | 5.3 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.32 mg |
| Niacin | 9.3 mg |
| Pantothenic acid | 0.49 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 | 90.8 mg |
| Betaine | 15.7 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) | 0.34 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 | 2.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.1 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 | 0.91 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.49 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 14:1 | 0.02 g |
| MUFA 16:1 | 0.13 g |
| MUFA 16:1 c | 0.12 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 1.6 g |
| MUFA 18:1 c | 1.5 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.29 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:2 n-6 c,c | 0.17 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 | 0.04 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 | 0.18 g |
| Fatty acids, total trans-monoenoic | 0.16 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.15 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 85.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.39 g |
| Threonine | 1.6 g |
| Isoleucine | 1.6 g |
| Leucine | 3.0 g |
| Lysine | 3.3 g |
| Methionine | 0.92 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.3 g |
| Valine | 1.7 g |
| Arginine | 2.3 g |
| Histidine | 1.3 g |
| Alanine | 2.1 g |
| Aspartic acid | 3.3 g |
| Glutamic acid | 5.7 g |
| Glycine | 1.5 g |
| Proline | 1.5 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.17 g |
FAQ
How do I prevent this lean steak from becoming tough?
The key is to not overcook it. Aim for medium-rare to medium (135-145°F internal temp). Marinating helps tenderize, and slicing thinly against the grain before serving breaks up muscle fibers.
Is this a good cut for a low-fat diet?
Yes, it's one of the leanest beef cuts available, with only about 4g of fat per 100g cooked. It's an excellent choice for a low-fat, high-protein diet.
What's the best way to cook it?
Quick, high-heat methods are ideal: grilling, broiling, or pan-searing. It's also great sliced thin for stir-fries or fajitas. Avoid slow-cooking methods like braising, which are better for fattier, tougher cuts.
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 1.66 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.