Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
Top round steak is a lean, muscular cut from the rear leg of the cow, known for its dense, firm texture and deep beefy flavor. When broiled to a medium-rare finish, it offers a satisfying chew with a clean, savory taste that isn't overly fatty. With over 30 grams of protein per 100 grams and virtually no carbohydrates, it's a powerhouse for muscle maintenance and satiety.
Calorie split: 60% protein · 0% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love top round for its robust, pure beef flavor and the satisfying, meaty texture it provides when cooked correctly. Its versatility makes it a staple in everything from classic Sunday roasts to quick weeknight stir-fries, embodying a traditional, hearty comfort food.
⚠️ Watch-outs & how to enjoy it better
The main downside is its leanness; overcooking can make it tough and chewy, which some find unpalatable. To counteract this, it's best cooked quickly to medium-rare or marinated beforehand to tenderize the muscle fibers. Those watching their cholesterol should also be mindful of portion size, as red meat can be high in dietary cholesterol.
Key benefits
- High in complete protein for muscle repair and growth
- Low in fat, especially saturated fat compared to other beef cuts
- Excellent source of iron and zinc for immune function
- Zero carbohydrates, making it ideal for low-carb diets
- Rich in B vitamins, particularly B12 and niacin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top round' is sometimes called the 'inside round' because it's on the inner part of the leg, and it's the same cut used to make the lean, low-fat deli roast beef you find at the supermarket.
Full nutrition (USDA data · scales with serving)
| Water | 59.6 g |
| Energy | 204 kcal |
| Energy | 852 kj |
| Protein | 30.7 g |
| Total lipid (fat) | 9.0 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 193 mg |
| Potassium, K | 252 mg |
| Sodium, Na | 41.0 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 31.7 ug |
| Fluoride, F | 22.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.16 mg |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.60 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 117 mg |
| Betaine | 15.3 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.43 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 | 6.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 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 | 3.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.27 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.98 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.38 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.24 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 90.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 1.2 g |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Methionine | 0.80 g |
| Cystine | 0.40 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.98 g |
| Valine | 1.5 g |
| Arginine | 2.0 g |
| Histidine | 0.98 g |
| Alanine | 1.9 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.9 g |
| Proline | 1.5 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.32 g |
FAQ
Is top round steak a tough cut?
It can be tough if overcooked because it's a lean, muscular cut. To keep it tender, cook it quickly to medium-rare, marinate it, or use moist-heat methods like braising for tougher versions.
How does top round differ from sirloin?
Top round is leaner and less marbled than sirloin, which has more fat and tenderness. Top round is often cheaper and has a denser texture, making it better for slicing thin or using in jerky.
Can I eat top round on a low-carb diet?
Yes, it's an excellent choice. With zero carbohydrates and high protein, it fits perfectly into keto or low-carb diets, especially when paired with non-starchy vegetables.
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 2.04 kcal/g · 60% 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: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.