Veal, leg (top round), separable lean and fat, cooked, pan-fried, not breaded
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Pan-fried veal top round is a lean, tender cut of young beef, seared to a golden crust with a mild, delicate flavor and a firm, fine-grained texture. It's a protein powerhouse with virtually no carbohydrates, making it a staple for high-protein, low-carb diets. The cooking method concentrates its savory notes without adding breading, keeping the focus on the meat's natural quality.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People appreciate its mild, non-gamey flavor that acts as a canvas for sauces and seasonings, and its quick, even cooking time makes it perfect for weeknight dinners. Its cultural association with classic European cuisine, like Italian scallopini or French veal Marsala, adds a touch of elegance.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it can be high in cholesterol and saturated fat for those monitoring heart health, and overcooking can make it tough and dry. To counteract dryness, use a meat thermometer to cook to medium (145°F/63°C) and let it rest before slicing. Pair with a fiber-rich vegetable like roasted broccoli or a leafy salad to balance the meal.
Key benefits
- Excellent source of complete protein (31.75g per 100g) for muscle maintenance.
- Very low in carbohydrates and sugars, ideal for ketogenic or low-carb eating patterns.
- Provides essential nutrients like B vitamins (especially B12) and zinc.
- Lean cut with moderate fat content (8.35g per 100g) compared to other red meats.
- Versatile base for quick-cooking, high-protein meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'scallopini' refers to the thin, quick-cooking cut itself, not a specific recipe, and is often pounded even thinner for maximum tenderness before pan-frying.
Full nutrition (USDA data · scales with serving)
| Water | 58.3 g |
| Energy | 211 kcal |
| Energy | 883 kj |
| Protein | 31.8 g |
| Total lipid (fat) | 8.3 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 | 0.88 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 279 mg |
| Potassium, K | 425 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 13.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.35 mg |
| Niacin | 12.1 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.49 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 123 mg |
| Betaine | 16.2 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) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.30 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.34 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.58 g |
| PUFA 18:2 | 0.46 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.07 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 | 105 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 | 2.7 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.6 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
FAQ
How do I prevent pan-fried veal from becoming tough?
Pound the cut to an even thickness (about 1/4 inch) before cooking, use high heat for a quick sear, and avoid overcooking. Let it rest for 5 minutes after cooking to allow juices to redistribute.
Is veal considered a red meat?
Yes, veal is classified as red meat due to its myoglobin content, though it is typically leaner and milder in flavor than mature beef.
What's the best way to slice veal for tenderness?
Always slice against the grain (perpendicular to the muscle fibers) to shorten them, which makes each bite more tender.
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 2.11 kcal/g · 60% 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.