Beef Top Round is a lean cut of meat that is trimmed to 1/8" fat, choice grade, cooked and broiled. This cut of meat is typically served in a 1 piece serving, excluding refuse, and yields approximately 730 calories from 1 lb of raw meat with refuse.

Not only is Beef Top Round a delicious and flavorful cut of meat, but it also provides many health benefits. It is a great source of protein and essential amino acids, as well as providing important vitamins and minerals needed for a balanced diet.

In this article, we'll explore the nutritional facts of Beef Top Round, calories and macronutrients present in it, vitamins and minerals it provides, how to cook it, serving suggestions, comparison with other beef cuts, and potential risks of consuming it.

Overview of Beef Top Round

Beef Top Round is a cut of meat that is taken from the upper rear leg of the cow. It is a lean and tender meat that is typically used for roast beef or sliced for sandwiches. The meat is trimmed to 1/8" fat, which makes it a healthier choice than other cuts of beef that have more marbling. It is important to note that while Beef Top Round is a healthy choice, it does contain more calories than other lean meats such as chicken or fish. However, when eaten in moderation and as part of a balanced diet, it can provide many important nutrients.

Health Benefits of Beef Top Round

Beef Top Round is an excellent source of protein and essential amino acids, which are important for building and repairing muscle tissue. Additionally, it is a great source of iron, zinc, and vitamin B12, which are all essential for maintaining good health. Iron is important for transporting oxygen to the body's cells, while zinc is important for the immune system and wound healing. Vitamin B12 is important for the nervous system and red blood cell formation.

Nutritional Facts of Beef Top Round

A serving size of 1 oz of Beef Top Round contains approximately 47 calories. It contains 8 grams of protein, 2 grams of fat, and zero grams of carbohydrates. Additionally, it provides important vitamins and minerals such as iron, zinc, and vitamin B12.

Calories and Macronutrients in Beef Top Round

As mentioned earlier, a 1 piece serving of Beef Top Round, excluding refuse, yields approximately 730 calories from 1 lb of raw meat with refuse. A 3 oz serving contains approximately 140 calories, 22 grams of protein, 5 grams of fat, and zero grams of carbohydrates.

Vitamins in Beef Top Round

Beef Top Round provides several important vitamins, including vitamin B12, which is important for the nervous system and red blood cell formation. It also provides vitamin B6, which is important for brain development and function, and vitamin E, which acts as an antioxidant in the body.

Minerals in Beef Top Round

Beef Top Round is a great source of minerals such as iron, which is important for transporting oxygen to the body's cells, and zinc, which is important for the immune system and wound healing. It also provides phosphorous, which is important for bone health, and potassium, which is important for regulating blood pressure and fluid balance in the body.

How to Cook Beef Top Round

Beef Top Round can be cooked in several ways, including roasting, broiling, grilling, or slow cooking. One popular way to prepare Beef Top Round is to season it with salt, pepper, and garlic powder, and then roast it in the oven at 350°F for approximately 20 minutes per pound. Another option is to slice the meat thinly and grill it for a few minutes on each side. This method is great for making sandwiches or using the meat as a topping for salads or bowls.

Serving Suggestions for Beef Top Round

Beef Top Round can be served in many ways, depending on your taste preferences. It can be sliced thinly and used as a topping for salads or bowls, or it can be sliced and used as a filling for sandwiches or wraps. Another option is to serve it as a main dish, either roasted or grilled, and pair it with your favorite sides such as roasted vegetables, mashed potatoes, or a light salad.

Comparison with Other Beef Cuts

Beef Top Round is a lean cut of meat that is similar in calorie and macronutrient content to other lean beef cuts such as sirloin or flank steak. However, it is lower in fat and calories than other beef cuts such as ribeye or T-bone steak.

Potential Risks of Consuming Beef Top Round

While Beef Top Round is a healthy choice when eaten in moderation, it is important to be aware of certain risks associated with consuming beef. One risk is that consumption of red meat has been associated with an increased risk of cancer, particularly colorectal cancer. Additionally, beef may contain harmful bacteria such as E. coli or Salmonella. It is important to cook beef thoroughly to reduce the risk of foodborne illness.