Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw
Whole food · Beef Products
Photo: Wikipedia
This cut is the lean, muscular top portion of the beef round, prized for its deep, beefy flavor and firm, slightly chewy texture when raw. With an impressive 21.94g of protein per 100g and a modest 8.19g of fat, it's a powerhouse of nutrition, offering a solid, satisfying bite. Its low carb content makes it a staple for those seeking high-quality protein without the sugars.
Calorie split: 54% protein · 0% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, classic beef flavor and its ability to hold up well to marinades and slow cooking, making it a reliable choice for hearty meals. Its lean nature also appeals to those who prefer a less greasy, more protein-focused eating experience.
⚠️ Watch-outs & how to enjoy it better
Because it's a lean, muscular cut, it can become tough and dry if overcooked, which is a common pitfall for inexperienced cooks. To counteract this, use a meat thermometer to avoid overcooking, marinate it to add moisture and tenderness, or slice it thinly against the grain after cooking to improve texture.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Low in carbohydrates, making it suitable for low-carb and ketogenic dietary patterns.
- Provides essential micronutrients like iron, zinc, and B vitamins (especially B12).
- Trimmed to 1/8" fat, it offers a leaner profile compared to fattier cuts like ribeye.
- Versatile for various cooking methods, from roasting to grilling.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top round' is one of the largest muscles in the cow's leg, and because it's a hard-working muscle, it develops a dense, flavorful texture that's perfect for slow-roasting or curing into jerky.
Full nutrition (USDA data · scales with serving)
| Water | 68.8 g |
| Energy | 168 kcal |
| Energy | 701 kj |
| Protein | 21.9 g |
| Total lipid (fat) | 8.2 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 211 mg |
| Potassium, K | 341 mg |
| Sodium, Na | 57.0 mg |
| Zinc, Zn | 4.1 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 26.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.15 mg |
| Niacin | 6.7 mg |
| Pantothenic acid | 0.64 mg |
| Vitamin B-6 | 0.65 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 91.6 mg |
| Betaine | 13.5 mg |
| Vitamin B-12 | 1.9 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) | 0.33 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.25 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.96 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.42 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.20 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) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 69.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.88 g |
| Isoleucine | 1.00 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.57 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.87 g |
| Tyrosine | 0.70 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.70 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.3 g |
| Proline | 1.0 g |
| Serine | 0.86 g |
| Hydroxyproline | 0.23 g |
FAQ
What is the difference between top round and bottom round?
Top round is slightly more tender and leaner than bottom round, which is often used for roasts and stews. Both are from the leg, but top round is from the inner thigh and is generally considered the better cut for steaks.
How should I cook this cut to keep it tender?
For steaks, cook to medium-rare or medium and slice against the grain. For roasts, cook slowly at a lower temperature or use a marinade to break down the muscle fibers.
Is this a good cut for grilling?
Yes, but it's best marinated first to add moisture and flavor. Grill quickly over high heat to avoid drying it out, and slice thinly before serving.
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 1.68 kcal/g · 52% 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.