If you're looking for a high-quality protein source that's also low in fat, 100 g of beef top round may just be what you need. This choice-grade cut has been cooked to perfection by broiling and is completely trimmed of any excess fat, giving you a delicious and nutritious option for your meals. With only 200 calories per serving, it's a great choice for those who are watching their calorie intake.

In addition to being a great source of protein, beef top round is also loaded with essential nutrients that your body needs to function at its best. It's particularly rich in vitamin B12, which is essential for healthy nervous system function, and zinc, which can help to boost your immune system. Plus, it's a rich source of iron, which is important for energy production and maintaining healthy blood cells.

If you're not sure how to incorporate beef top round into your diet, don't worry! There are plenty of delicious and easy ways to enjoy this tasty cut. From stir-fries to tacos, there's no shortage of ways to enjoy beef top round. So, let's dive into some of the key things you need to know about this cut of beef, so you can start cooking and enjoying it today.

Calorie Count

As mentioned earlier, 100 g of beef top round contains only 200 calories, which makes it a great option for those who are watching their calorie intake. This is significantly lower than many other cuts of beef, which can contain well over 300 calories for the same serving size. Of course, it's important to keep in mind that the calorie count can vary depending on how the beef is cooked and prepared. If you're adding sauces or other high-calorie ingredients to your beef, it's possible to significantly increase the calorie count. So, be mindful of the other ingredients you're using in your recipes.

Protein Content

One of the biggest benefits of beef top round is its high protein content. With 28 grams of protein per 100 g serving, it's an excellent source of this essential nutrient. Protein is important for a wide variety of bodily functions, including muscle repair and growth, hormone production, and immune system function. What's more, protein is also highly satiating, which means it can help to keep you feeling full and satisfied after your meal. This can be especially helpful for those who are trying to lose weight or maintain a healthy weight.

Fat Content

One of the key benefits of beef top round is that it is a very lean cut of beef. In fact, when it is trimmed to 0" fat, as it is in this case, it is one of the leanest cuts of beef available. This means that it contains very little fat compared to other cuts of beef, which can be high in saturated fat. While some fat is important for overall health, it's still a good idea to limit your intake of saturated fats, as these can increase your risk of heart disease and other health problems. By choosing lean cuts of beef like top round, you can still enjoy the health benefits of beef without the added fat.

Serving Size

A typical serving of beef top round is around 100 g, which provides 28 grams of protein and 200 calories, as we've discussed. Of course, the exact serving size you need will depend on your individual nutritional needs and goals. If you're trying to get more protein in your diet, you may want to increase your serving size slightly. On the other hand, if you're trying to lose weight or maintain a certain calorie count, you may want to stick to a smaller serving size.

Grade of Beef

When it comes to beef, the grade refers to the quality and consistency of the meat. Choice grade beef is one of the higher grades of beef, indicating that the meat is of above average quality in terms of tenderness, juiciness, and flavor. This makes it a great choice for beef top round, as it will be more tender and flavorful than lower grades of beef. However, keep in mind that higher grades of beef can also be more expensive. If your budget is a concern, you may want to consider a lower grade of beef or look for sales and deals at your local grocery store.

Cooking Method

When it comes to cooking beef top round, there are a few different methods you can try. One of the most popular is grilling, as this can give you a nice char and caramelized flavor. To grill beef top round, heat your grill to medium-high heat and cook for 4-5 minutes per side, or until it reaches your desired level of doneness. Another option is to roast the beef in the oven. To do this, preheat your oven to 400°F and place the beef in a roasting pan. Roast for 15-20 minutes per pound, or until it reaches your desired level of doneness. Be sure to use a meat thermometer to check the internal temperature, as this can vary depending on the size and thickness of the beef top round. No matter which cooking method you choose, be sure to season the beef with your favorite herbs and spices to enhance the flavor. And don't forget to let the beef rest for a few minutes before serving, as this will help to retain its juices and make it more tender.

Preparation Tips

To get the most flavor out of your beef top round, you may want to consider marinating it ahead of time. A simple marinade made with soy sauce, garlic, and ginger can add a lot of flavor to the meat. You can also mix up your own spice rub, using ingredients like smoked paprika, cumin, and chili powder. If you're short on time, you can also season the beef with a simple salt and pepper mixture, or use a pre-made seasoning blend from your local grocery store. Another tip to keep in mind is to bring your beef top round to room temperature before cooking. This can help to ensure that it cooks more evenly and comes out tender and juicy.

Health Benefits

As we've discussed, beef top round is a great source of protein, iron, zinc, and vitamin B12. These nutrients are all essential for good health and can help to boost your immune system, support healthy brain function, and improve your overall energy levels. In addition, beef top round is a very lean cut of beef, which means it contains very little fat. This makes it a great choice for those who are watching their fat intake or trying to maintain a healthy weight. Of course, as with any food, it's important to balance your intake of beef top round with other nutritious foods like fruits, vegetables, and whole grains. By making beef top round a part of a healthy, balanced diet, you can enjoy all of its delicious flavor and nutritional benefits.

Nutrient Profile

Let's take a closer look at the nutrient profile of beef top round. As we've discussed, a 100 g serving of beef top round contains 28 grams of protein and only 200 calories. In addition, it's a rich source of several key vitamins and minerals. For example, beef top round is packed with iron, which is important for healthy blood cells and oxygen transport in the body. A 100 g serving provides 26% of the recommended daily intake of iron for most adults. Beef top round also contains zinc, which can help to boost your immune system and support healthy hormone balance. Other important nutrients found in beef top round include vitamin B12, which is important for nerve function and brain health, and selenium, which can help to fight inflammation and reduce your risk of chronic disease.

Meal Planning

Whether you're looking for a quick and easy weeknight dinner or a hearty and satisfying meal for the weekends, beef top round is a great choice. Here are a few ideas to get you started: Stir-fry: Slice beef top round thinly and stir-fry with your favorite veggies for a healthy and flavorful meal. Serve over rice or noodles for added texture and flavor. Taco bowls: Top cooked beef top round with black beans, corn, salsa, and avocado for a delicious and nutritious taco bowl. You can also use lettuce leaves instead of tortillas for a lower-carb option.