Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
Top round steak is a lean, boneless cut from the upper rear leg of the cow, prized for its dense, beefy flavor and firm, slightly chewy texture when broiled. Stripped of all but a thin 1/8-inch fat cap, it delivers a powerful protein punch with minimal fat, making it a staple for high-protein, low-carb diets. Its straightforward, robust taste shines with simple marinades and quick, high-heat cooking.
Calorie split: 72% protein · 0% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its pure, concentrated beef flavor that pairs beautifully with bold marinades, and its versatility as a quick-cooking steak for weeknight dinners, sandwiches, or stir-fries. It's a budget-friendly way to get a lean, satisfying protein fix.
⚠️ Watch-outs & how to enjoy it better
The cut's leanness can lead to a tough, dry result if overcooked or not prepared correctly. To counteract this, marinate for at least 30 minutes (acidic ingredients like vinegar or citrus help tenderize), slice thinly against the grain after cooking, and avoid cooking past medium doneness.
Key benefits
- Excellent source of complete protein (31.82g per 100g)
- Very low in fat (5.45g per 100g) and carbohydrates
- Rich in essential nutrients like iron, zinc, and B vitamins
- Supports muscle maintenance and satiety due to high protein density
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'London Broil' cooking method, which involves marinating and broiling a lean cut like top round, is actually an American invention despite its name.
Full nutrition (USDA data · scales with serving)
| Water | 62.0 g |
| Energy | 185 kcal |
| Energy | 774 kj |
| Protein | 31.8 g |
| Total lipid (fat) | 5.5 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 | 2.7 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 204 mg |
| Potassium, K | 264 mg |
| Sodium, Na | 42.0 mg |
| Zinc, Zn | 5.5 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.7 mg |
| Pantothenic acid | 0.63 mg |
| Vitamin B-6 | 0.43 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 121 mg |
| Betaine | 15.9 mg |
| Vitamin B-12 | 1.8 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) | 0.49 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 | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 17.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.57 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 |
| Cholesterol | 84.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Methionine | 0.83 g |
| Cystine | 0.41 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.0 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.0 g |
| Alanine | 1.9 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 4.8 g |
| Glycine | 1.9 g |
| Proline | 1.5 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.33 g |
FAQ
What's the best way to cook top round steak to keep it tender?
Use high, dry heat like broiling or grilling, marinate beforehand, and cook quickly to medium-rare or medium. Always let it rest for 5-10 minutes before slicing thinly against the grain to maximize tenderness.
Is top round steak the same as eye of round?
No. They are adjacent cuts from the round primal. Top round is slightly more tender and often used for steaks and London broil, while eye of round is even leaner and tougher, more commonly used for roasts or jerky.
How does its nutrition compare to a fattier steak like ribeye?
Top round has significantly less fat and fewer calories per ounce. A 100g serving of cooked top round has about 5.5g fat and 185 kcal, while a similar serving of ribeye can have over 25g fat and 300+ kcal, though ribeye has more marbling and flavor.
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 1.85 kcal/g · 69% 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.