Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, muscular cut from the rear leg of the cow, prized for its deep beefy flavor and firm, dense texture. When raw, it's a deep red, virtually fat-free canvas for cooking. Its standout feature is its impressive protein-to-calorie ratio, making it a powerhouse for muscle-focused diets.
Calorie split: 75% protein · 0% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
Home cooks and grill masters love it for its robust, pure beef flavor that stands up to bold marinades and seasonings. Its leanness makes it a go-to for healthy meal prep, slicing thin for stir-fries or pounding for quick-cooking dishes.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can become tough and dry if overcooked or not sliced against the grain. To counteract this, use moist-heat methods like braising, marinate to add flavor and tenderize, and always slice thinly against the grain after resting. Those monitoring iron intake should be aware it's a significant source of heme iron.
Key benefits
- Exceptionally high in complete protein per calorie.
- Very low in saturated fat and total fat.
- Rich in iron, zinc, and B vitamins (especially B12).
- A versatile, budget-friendly lean beef option.
- Supports muscle maintenance and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top round' is sometimes called the 'London Broil' cut in North American butchery, though London Broil is technically a cooking method, not a specific cut.
Full nutrition (USDA data · scales with serving)
| Water | 72.6 g |
| Energy | 129 kcal |
| Energy | 540 kj |
| Protein | 23.1 g |
| Total lipid (fat) | 3.4 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 224 mg |
| Potassium, K | 373 mg |
| Sodium, Na | 64.0 mg |
| Zinc, Zn | 4.6 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 31.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.15 mg |
| Niacin | 6.9 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 0.68 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 96.6 mg |
| Betaine | 14.2 mg |
| Vitamin B-12 | 1.4 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) | 0.29 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) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 0.08 g |
| SFA 16:0 | 0.73 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.01 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 | 61.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 0.92 g |
| Isoleucine | 1.1 g |
| Leucine | 1.8 g |
| Lysine | 2.0 g |
| Methionine | 0.60 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.74 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.74 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.4 g |
| Proline | 1.1 g |
| Serine | 0.91 g |
| Hydroxyproline | 0.24 g |
FAQ
What's the best way to cook top round steak to keep it tender?
The best methods are quick-cooking (grilling, broiling, stir-frying) to medium-rare, or long, slow braising. Always marinate for at least 30 minutes, and slice thinly against the grain before serving.
Is this the same as 'round steak'?
It's a specific part of the round. 'Round steak' is a broader term that can include cuts from the bottom round or eye of round, which may have slightly different textures.
How does it compare to sirloin or tenderloin?
It's leaner and more affordable than sirloin or tenderloin, but less tender. It has a bolder beef flavor, making it ideal for dishes where the meat is marinated or braised.
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 1.29 kcal/g · 72% 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.