Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, muscular cut from the rear leg of the cow, prized for its firm, dense texture and deep beefy flavor. When broiled to a perfect medium-rare, it offers a satisfying, clean bite with minimal chew, showcasing the pure taste of quality beef. Nutritionally, it's a powerhouse of protein with virtually no carbohydrates or fat, making it an exceptionally lean choice for high-protein diets.
Calorie split: 69% protein · 0% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, uncomplicated beef flavor and its remarkable versatility—it can be sliced thin for stir-fries, cubed for stews, or served as a classic steak. It's a staple in home kitchens and diners alike for delivering a hearty, protein-packed meal without excessive fat.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can become tough and dry if overcooked, as there's little intramuscular fat to keep it moist. To counteract this, cook it quickly to medium-rare or medium, slice it thinly against the grain, or use it in moist-heat methods like braising or marinating beforehand to tenderize it.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and repair.
- Very low in fat and calories, supporting weight management goals.
- Rich in essential minerals like iron, zinc, and selenium.
- Contains B vitamins, particularly B12, crucial for energy and nerve function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top round' is sometimes called the 'round steak' or 'inside round,' and it's the same primal cut used to make traditional corned beef and pastrami, where its lean structure is ideal for absorbing curing spices.
Full nutrition (USDA data · scales with serving)
| Water | 61.1 g |
| Energy | 193 kcal |
| Energy | 808 kj |
| Protein | 32.0 g |
| Total lipid (fat) | 6.3 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 | 2.8 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 203 mg |
| Potassium, K | 263 mg |
| Sodium, Na | 42.0 mg |
| Zinc, Zn | 5.6 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.20 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.63 mg |
| Vitamin B-6 | 0.45 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 122 mg |
| Betaine | 16.0 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) | 0.41 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 | 2.2 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 | 0.15 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.66 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.25 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 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 | 86.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 1.3 g |
| Isoleucine | 1.5 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 | 2.0 g |
| Proline | 1.5 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.34 g |
FAQ
How do I prevent top round steak from being tough?
The key is to not overcook it. Broil or grill quickly to medium-rare (135°F internal temp), then let it rest for 5-10 minutes before slicing. Always slice thinly against the grain to shorten the muscle fibers.
What's the best way to cook it for maximum tenderness?
For guaranteed tenderness, use slow, moist-heat methods. Braise it in liquid (like in a stew or pot roast) until fork-tender, or marinate it for several hours before quick-cooking to help break down fibers.
Is this the same as 'round steak' at the grocery store?
It is a specific type of round steak. 'Top round' is a leaner, more tender section from the upper part of the leg. Generic 'round steak' might include other, tougher parts of the round, so look for 'top round' or 'inside round' for the best results.
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 1.93 kcal/g · 66% 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.