What Is Beef Top Round Steak? Origin and Varieties
Beef top round steak comes from the round primal cut—located at the rear leg of the steer—making it one of the leanest steaks available from beef. Historically, the round cut emerged as a staple for economical yet nutrient‑dense protein in Western diets. Top round refers specifically to the topmost portion of the round, with muscle fibers that are relatively long and lean compared to more tender cuts like ribeye or tenderloin. Because of its lower fat content and firm texture, it is often marketed as a health conscious choice for people seeking high protein with fewer calories. This cut goes by several names including _London broil_ when marinated and broiled, or simply _round steak_ in many butcher shops.
❤️ Health Benefits
Supports Muscle Growth & Repair
High‑quality complete protein with essential amino acids
Evidence: strongPromotes Healthy Blood Oxygen Transport
Rich heme iron improves absorption
Evidence: strong⚖️ Comparisons
Vs. Beef Ribeye Steak
Higher in fat (~10‑15 g per 3 oz) and calories than top round
🧊 Storage Guide
❄️
Fridge
3‑5 days raw, 3‑4 days cooked
🧊
Freezer
6‑12 months raw, 2‑3 months cooked
⚠️ Signs of
Spoilage:
- smell: Sour or rancid odor
- visual: Discoloration beyond normal brown/gray
- texture: Sticky or slimy surface
- when to discard: Any strong off‑odor or sliminess.
👥 Special Considerations
elderly
Why: Protein and micronutrient density aids sarcopenia prevention.
Recommendation: Lean red meat can help maintain muscle mass.
athletes
Why: Complete protein and iron support muscle repair and oxygen delivery.
Recommendation: Lean beef post‑workout supports recovery.
children
Why: High iron supports growth, but watch portion sizes.
Recommendation: Offer small portions with supervision.
pregnancy
Why: Provides iron and B12 critical for fetal development.
Recommendation: Include lean cooked beef in moderation.
breastfeeding
Why: Supports increased protein and micronutrient needs.
Recommendation: Consume lean beef as part of balanced meals.
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)
(329.00g)
3.00 oz
(85.00g)
1.00 steak (yield from raw steak weighing 491g)
(359.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 60.7200 | g |
| Energy | 201.0000 | kcal |
| Energy | 839.0000 | kJ |
| Protein | 30.6300 | g |
| Total lipid (fat) | 7.7300 | g |
| Ash | 1.1400 | g |
| Carbohydrate, by difference | 0.0000 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 0.0000 | g |
| Calcium, Ca | 8.0000 | mg |
| Iron, Fe | 2.5200 | mg |
| Magnesium, Mg | 21.0000 | mg |
| Phosphorus, P | 198.0000 | mg |
| Potassium, K | 256.0000 | mg |
| Sodium, Na | 41.0000 | mg |
| Zinc, Zn | 5.3100 | mg |
| Copper, Cu | 0.0810 | mg |
| Manganese, Mn | 0.0110 | mg |
| Selenium, Se | 31.0000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.0770 | mg |
| Riboflavin | 0.1540 | mg |
| Niacin | 5.1690 | mg |
| Pantothenic acid | 0.6050 | mg |
| Vitamin B-6 | 0.4020 | mg |
| Folate, total | 10.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 10.0000 | µg |
| Folate, DFE | 10.0000 | µg |
| Choline, total | 116.7000 | mg |
| Betaine | 15.3000 | mg |
| Vitamin B-12 | 1.5700 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 0.0000 | µg |
| Retinol | 0.0000 | µg |
| Carotene, beta | 0.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 0.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.4200 | mg |
| Vitamin E, added | 0.0000 | mg |
| Tocopherol, beta | 0.0000 | mg |
| Tocopherol, gamma | 0.0000 | mg |
| Tocopherol, delta | 0.0000 | mg |
| Vitamin K (phylloquinone) | 1.5000 | µg |
| Fatty acids, total saturated | 2.9330 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0170 | g |
| SFA 12:0 | 0.0170 | g |
| SFA 14:0 | 0.2290 | g |
| SFA 16:0 | 1.8290 | g |
| SFA 18:0 | 0.8420 | g |
| Fatty acids, total monounsaturated | 3.2960 | g |
| MUFA 16:1 | 0.3260 | g |
| MUFA 18:1 | 2.9580 | g |
| MUFA 20:1 | 0.0120 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 0.2980 | g |
| PUFA 18:2 | 0.2050 | g |
| PUFA 18:3 | 0.0740 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.0190 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Cholesterol | 87.0000 | mg |
| Tryptophan | 0.2010 | g |
| Threonine | 1.2200 | g |
| Isoleucine | 1.3900 | g |
| Leucine | 2.4300 | g |
| Lysine | 2.5820 | g |
| Methionine | 0.7960 | g |
| Cystine | 0.3940 | g |
| Phenylalanine | 1.2070 | g |
| Tyrosine | 0.9730 | g |
| Valine | 1.5160 | g |
| Arginine | 1.9750 | g |
| Histidine | 0.9750 | g |
| Alanine | 1.8570 | g |
| Aspartic acid | 2.7830 | g |
| Glutamic acid | 4.5860 | g |
| Glycine | 1.8600 | g |
| Proline | 1.4560 | g |
| Serine | 1.2030 | g |
| Hydroxyproline | 0.3210 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 169533)
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