Trying to eat healthy without sacrificing flavor or satisfaction? If you’re looking for a lean, high-protein option that’s affordable and versatile, top round steak nutrition should be on your radar.
Often overlooked for pricier cuts, top round delivers big on nutrients and performance—making it a go-to for athletes, fitness lovers, meal preppers, and anyone focused on clean eating.
In this guide, you’ll discover everything about top round steak nutrition: calorie count, protein content, fat breakdown, health benefits, cooking tips, and more. We’ll keep it simple, straightforward, and packed with value—just like the steak itself.
What Is Top Round Steak?
Top round steak comes from the rear leg of the cow, a muscle group that does a lot of work. This means it’s leaner and less tender than premium cuts like ribeye, but also lower in fat and calories.
It’s also budget-friendly and great for marinating, grilling, slicing thin for sandwiches, or using in stir-fries and stews.
Top Round Steak Nutrition at a Glance
Here’s the typical nutrition profile for a 3-ounce (85g) cooked serving of top round steak:
- Calories: 170–180
- Protein: 25–28g
- Total Fat: 6–8g
- Saturated Fat: 2.5g
- Unsaturated Fat: 3–5g
- Saturated Fat: 2.5g
- Cholesterol: 65–70mg
- Iron: 10–15% of Daily Value
- Zinc: 25% of Daily Value
- Vitamin B12: Over 100% of Daily Value
It’s also a good source of niacin, riboflavin, phosphorus, selenium, and creatine—making it a nutritional powerhouse.
Health Benefits of Top Round Steak
1. High in Protein
Protein supports muscle growth, metabolism, recovery, and fullness. With 25+ grams per serving, top round steak helps you meet your daily protein goals easily.
2. Low in Fat
Compared to fattier cuts, it has less saturated fat and fewer calories. That makes it ideal for heart-conscious diets or weight loss plans.
3. Rich in Iron and B Vitamins
Iron helps oxygen travel in your blood, while B12 supports nerve function and red blood cell production.
4. Good for Blood Sugar Control
Lean proteins like this one digest slowly, helping to regulate insulin and prevent spikes.
5. Supports Active Lifestyles
Creatine, zinc, and phosphorus support energy, recovery, and overall performance—making it popular with gym-goers and endurance athletes.
Best Ways to Cook Top Round Steak
Because it’s lean, this steak can dry out if not cooked properly. Use these methods to make it shine:
Marinate First
Acid-based marinades (with vinegar or citrus) help tenderize the muscle fibers. Marinate for at least 1–2 hours.
Sear and Slice Thin
Cook quickly over high heat and slice across the grain to keep it tender.
Try These Recipes:
- Stir-fry with bell peppers and onions
- Sandwiches with mustard and pickles
- Steak salad with vinaigrette and greens
- Grilled steak wraps with hummus and veggies
- Classic beef stew with potatoes and carrots
Tips for Buying and Storing
- Look for bright red color with little marbling
- Choose USDA Choice or Select grade for quality
- Store raw meat in the fridge for up to 3–5 days
- Freeze for up to 6 months (vacuum-sealed is best)
How It Compares to Other Cuts
| Cut | Calories | Protein | Fat | Best Use |
| Top Round | 170–180 | 26g | 7g | Stir-fry, sandwiches |
| Ribeye | 250–300 | 23g | 20g | Grilling, special meals |
| Sirloin | 200 | 25g | 10g | Grilling, everyday |
| Tenderloin/Filet | 180–200 | 24g | 8g | Special occasions |
Top round is the leanest and most affordable of the bunch, while still packing in great flavor and nutrition.
FAQs About Top Round Steak Nutrition
Q1: Is top round steak good for weight loss?
Yes! It’s low in calories and high in protein—perfect for calorie control and staying full.
Q2: Can I eat it on a low-carb or keto diet?
Absolutely. It contains zero carbs and supports muscle maintenance.
Q3: Is it safe for heart health?
In moderation, yes. It’s lower in saturated fat than fattier cuts like ribeye.
Q4: What’s the best way to tenderize it?
Use marinades or mechanical tenderizers, and don’t overcook. Always slice against the grain.
Q5: Is grass-fed better than grain-fed?
Grass-fed beef typically has more omega-3s and antioxidants but may be slightly more expensive.
Conclusion: Why Top Round Steak Nutrition Deserves a Spot on Your Plate
With its lean profile, high protein content, and budget-friendly price, top round steak nutrition checks all the boxes for a healthy, satisfying meal.
It’s easy to prepare, versatile in recipes, and packed with nutrients that support your overall wellness. Whether you’re meal prepping for the week or cooking dinner tonight, this underrated steak brings serious value to your plate—bite after bite.
