Protein6 recipes
beef top round steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
top round steakinside round steakbeef top roundlondon broiltop round roastbeef inside roundtop roundinside round
SERVING
CALORIES
127
PROTEIN
23.5g
CARBS
0g
FAT
3.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories127kcal—
Protein23.5g47%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.7g5%
Saturated fat1.4g7%
Trans fat0.17g—
Cholesterol62mg21%
Water72.3g—
MINERALS
Sodium56mg2%
Potassium307mg7%
Calcium13mg1%
Iron2.4mg13%
Magnesium12mg3%
Phosphorus220mg18%
Zinc3.8mg34%
Copper0.05mg6%
Manganese0mg0%
Selenium21.8µg40%
VITAMINS
Vitamin A3.0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.24mg2%
Vitamin K1.5µg1%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.23mg18%
Niacin (B3)6.6mg42%
Pantothenic acid (B5)0.35mg7%
Vitamin B60.64mg38%
Folate (B9)4.0µg1%
Vitamin B121.6µg69%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, maintenance, and repair.
- ✓Rich in heme iron, a highly bioavailable form that helps prevent iron-deficiency anemia and supports oxygen transport in the blood.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function, DNA synthesis, and the formation of red blood cells.
- ✓Good source of zinc, which supports a healthy immune system, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Because it's a lean cut, top round benefits from marinating for at least 4-6 hours to tenderize the meat and add flavor.
- 2Cook quickly using high-heat methods like grilling or pan-searing to medium-rare, or use low-and-slow moist-heat methods like braising or stewing to break down connective tissue.
- 3Always slice the cooked steak thinly against the grain to shorten the muscle fibers, which makes it significantly more tender to eat.
- 4Let the steak rest for 5-10 minutes after cooking before slicing to allow the juices to redistribute throughout the meat, ensuring a more flavorful and moist result.
STORAGE
Keep it fresh.
- Refrigerate raw steak at or below 40°F (4°C) in its original packaging or an airtight container for up to 3-5 days.
- For long-term storage, wrap tightly in plastic wrap and freezer paper or a vacuum-sealed bag and freeze at 0°F (-18°C) for 6 to 12 months for best quality.
FAQ
Frequently asked questions.
Is beef top round steak healthy?
Yes, beef top round steak is considered one of the healthiest and leanest cuts of beef. It is an excellent source of high-quality complete protein, heme iron, and Vitamin B12, while being significantly lower in fat and calories than cuts like ribeye or T-bone.
How much protein and calories are in beef top round steak?
A 100g serving of beef top round steak contains approximately 127 calories and 23.49g of protein. With 0g of carbohydrates and only 3.66g of fat, it is a nutrient-dense option for those tracking their macros.
Is beef top round steak good for weight loss?
Yes, it is an ideal protein for weight loss due to its high protein-to-calorie ratio. The high protein content promotes satiety and helps maintain muscle mass, while the low fat content keeps the overall caloric intake manageable.
Is beef top round steak keto-friendly?
Beef top round steak is keto-friendly because it contains zero carbohydrates. While it is leaner than the high-fat cuts often associated with keto, it can be easily incorporated into the diet by adding healthy fats during the cooking process.
Is beef top round steak gluten-free?
In its natural, unprocessed state, beef top round steak is 100% gluten-free. However, if you are buying pre-marinated or seasoned steaks, always check the label for hidden gluten in sauces or spice blends.
How do you cook beef top round steak so it stays tender?
Because it is very lean, this cut can become tough if overcooked. It is best prepared by marinating it for several hours to break down fibers, then searing it quickly over high heat to medium-rare, or using slow-cooking methods like braising.
What does beef top round steak taste like?
It has a deep, rich, and 'beefy' flavor, though it lacks the buttery richness of fattier cuts. Because it is lean, it absorbs marinades and seasonings very well, making it versatile for various cuisines.
How long does beef top round steak last in the refrigerator?
Raw beef top round steak can be stored in the refrigerator for 3 to 5 days. If you do not plan to cook it within that timeframe, it should be wrapped tightly and frozen, where it will stay fresh for 6 to 12 months.
How do I know if the steak has spoiled?
Spoiled steak will typically have a sour or off-putting odor, a slimy or sticky surface texture, and may turn a dull grey or greenish color. If you notice any of these signs, the meat is no longer safe to consume.
Can I use top round steak for stir-fry?
Yes, it is a popular and affordable choice for stir-fry. To ensure it is tender, slice the meat very thinly against the grain while it is slightly frozen, and cook it quickly over high heat.
RECIPES
Cook with beef top round steak.
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