Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is a lean, boneless cut from the upper back leg of a young cow, grilled to a tender, fine-grained texture with a mild, subtly sweet beef flavor. Its nutritional profile is exceptionally high in protein (31.89g) and very low in fat (2.63g) and calories (151 kcal) per 100g, making it a powerhouse for muscle-building diets.
Calorie split: 84% protein · 0% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, lean beef taste that acts as a versatile canvas for marinades and seasonings. Its uniform shape and tenderness make it ideal for quick, high-heat cooking methods like grilling or pan-searing.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can easily become dry and tough if overcooked, which is a common pitfall. To counteract this, use a meat thermometer to pull it at 145°F (medium-race), let it rest, and consider marinating or basting with a small amount of oil or acidic liquid to retain moisture.
Key benefits
- Excellent source of complete, high-quality protein for muscle repair and growth.
- Very low in saturated fat and calories, supporting weight management goals.
- Rich in essential minerals like zinc (for immune function) and B vitamins (especially B12 for energy).
- Naturally zero in carbohydrates and sugars, suitable for low-carb and ketogenic diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'cap off' designation means the small, tender muscle called the 'cap' has been removed from the top of the round, creating a more uniform, premium cut for even cooking.
Full nutrition (USDA data · scales with serving)
| Water | 65.3 g |
| Energy | 151 kcal |
| Energy | 633 kj |
| Protein | 31.9 g |
| Total lipid (fat) | 2.6 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 277 mg |
| Potassium, K | 323 mg |
| Sodium, Na | 88.0 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 21.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.47 mg |
| Niacin | 10.1 mg |
| Pantothenic acid | 0.65 mg |
| Vitamin B-6 | 0.76 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 160 mg |
| Betaine | 29.2 mg |
| Vitamin B-12 | 2.7 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) | 0.43 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 23.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 0.60 ug |
| 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 | 1.0 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 | 0.07 g |
| SFA 16:0 | 0.57 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.34 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 14:1 | 0.02 g |
| MUFA 16:1 | 0.09 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 1.1 g |
| MUFA 18:1 c | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:2 n-6 c,c | 0.10 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:4 | 0.01 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 |
| Fatty acids, total trans | 0.11 g |
| Fatty acids, total trans-monoenoic | 0.11 g |
| TFA 18:1 t | 0.11 g |
| Cholesterol | 72.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.4 g |
| Isoleucine | 1.6 g |
| Leucine | 2.5 g |
| Lysine | 2.6 g |
| Methionine | 0.74 g |
| Cystine | 0.36 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.0 g |
| Valine | 1.8 g |
| Arginine | 1.9 g |
| Histidine | 1.2 g |
| Alanine | 1.9 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.6 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.16 g |
FAQ
How is veal different from beef?
Veal comes from young calves (usually under 6 months), resulting in lighter pink meat, a more delicate flavor, and a more tender texture compared to mature beef.
What's the best way to cook it without drying it out?
Quick, high-heat methods are best: grill, broil, or pan-sear. Cook to an internal temperature of 145°F (medium), then let it rest for 5-10 minutes before slicing to allow juices to redistribute.
Is this a sustainable choice?
Sustainability varies by farming practice. Look for veal from farms that use humane 'crate-free' or 'pasture-raised' methods, as these often have lower environmental impacts than intensive confinement systems.
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 1.51 kcal/g · 84% 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: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.