Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, 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 deep beefy flavor and firm, slightly chewy texture when cooked properly. Broiling it with a precise 1/8-inch fat trim yields a satisfyingly savory, low-carb protein source with a modest 201 calories per 100g. It's a powerhouse of protein (30.63g) and iron, making it a staple for those seeking a hearty, no-nonsense red meat.
Calorie split: 64% protein · 0% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love top round steak for its robust, pure beef flavor that holds up well to marinades and high-heat cooking like broiling. Its versatility makes it a go-to for everything from classic Sunday roasts to quick weeknight stir-fries, especially in American and European home cooking traditions.
⚠️ Watch-outs & how to enjoy it better
The cut can be tough and chewy if overcooked or not sliced against the grain, which may be a turn-off for those preferring tender steaks. To counteract this, marinate it in acidic ingredients like vinegar or citrus for 30-60 minutes before cooking, and always slice thinly against the grain to break down muscle fibers.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Rich in iron and zinc, supporting immune function and energy levels
- Very low in carbohydrates and sugar, ideal for low-carb diets
- Provides B vitamins, especially B12, crucial for nerve health
- Lean cut with moderate fat content when trimmed
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Top round is sometimes called 'London broil' in the US, but it's actually a cooking method (broiling and slicing) rather than a specific cut, and it's often made from top round or flank steak.
Full nutrition (USDA data · scales with serving)
| Water | 60.7 g |
| Energy | 201 kcal |
| Energy | 839 kj |
| Protein | 30.6 g |
| Total lipid (fat) | 7.7 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 198 mg |
| Potassium, K | 256 mg |
| Sodium, Na | 41.0 mg |
| Zinc, Zn | 5.3 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 31.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.15 mg |
| Niacin | 5.2 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 | 1.6 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) | 0.42 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) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 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 | 0.23 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.84 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.33 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.30 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.07 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 | 87.0 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 | 0.39 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.97 g |
| Valine | 1.5 g |
| Arginine | 2.0 g |
| Histidine | 0.97 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 healthy choice?
Yes, it's a lean, protein-rich cut with moderate fat, making it suitable for balanced diets. Its iron and zinc content supports overall health, but it should be consumed in moderation as part of a varied diet.
How do I prevent top round steak from being tough?
Marinate it in acidic or enzymatic ingredients (like vinegar, pineapple juice, or yogurt) for at least 30 minutes, cook it to medium-rare or medium doneness, and slice it thinly against the grain to maximize tenderness.
Can I use top round steak for grilling?
Absolutely, but it's best marinated and cooked quickly over high heat to avoid drying out. Slicing it thin for kebabs or using it in a stir-fry are also great options.
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 2.01 kcal/g · 61% 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.