Beef, Round, Top Round, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Cooked, Pan-fried
Serving Size 1 piece cooked, excluding refuse (yield from 1 lb raw meat with refuse)
Nutritional Value and Analysis
Beef, Round, Top Round, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Cooked, Pan-fried with a serving size of 1 piece cooked, excluding refuse (yield from 1 lb raw meat with refuse) has a total of 645.24 calories with 23.57 grams of fat. The serving size is equivalent to 283 grams of food and contains 212.13 calories from fat. This item is classified as beef products foods.
This food is a good source of protein, iron, phosphorus, zinc, copper, selenium, riboflavin, niacin, vitamin b-6, vitamin b-12, choline, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy, cholesterol and saturated fats.
Protein 188% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 188% of the recommended daily needs of protein.
Fat 36% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 36% of the recommended daily intake of fat.
Energy 32% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 32% of the recommended daily intake of energy.
Iron 53% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 53% of the recommended daily needs of iron.
Phosphorus 65% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 65% of the recommended daily needs of phosphorus.
Zinc 118% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 118% of the recommended daily needs of zinc.
Copper 41% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 41% of the recommended daily needs of copper.
Selenium 178% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 178% of the recommended daily needs of selenium.
Riboflavin 68% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 68% of the recommended daily needs of riboflavin.
Niacin 95% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 95% of the recommended daily needs of niacin.
Vitamin B-6 97% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 97% of the recommended daily needs of vitamin b-6.
Vitamin B-12 460% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 460% of the recommended daily needs of vitamin b-12.
Choline 66% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 66% of the recommended daily needs of choline.
Tryptophan 191% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 191% of the recommended daily needs of tryptophan.
Threonine 295% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 295% of the recommended daily needs of threonine.
Isoleucine 352% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 352% of the recommended daily needs of isoleucine.
Leucine 273% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 273% of the recommended daily needs of leucine.
Lysine 329% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 329% of the recommended daily needs of lysine.
Methionine 202% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 202% of the recommended daily needs of methionine.
Phenylalanine 176% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 176% of the recommended daily needs of phenylalanine.
Tyrosine 128% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 128% of the recommended daily needs of tyrosine.
Valine 305% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 305% of the recommended daily needs of valine.
Histidine 336% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 336% of the recommended daily needs of histidine.
Cholesterol 96% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 96% of the recommended daily intake of cholesterol.
Saturated Fats 34% of DV
A serving of 283 grams of beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried has 34% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 piece cooked, excluding refuse (yield from 1 lb raw meat with refuse) (283 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 645.24 | Calories from Fat 212 | |
| % Daily Value* | ||
| Total Fat 23.6g | 36% | |
| Saturated Fat 6.8g | 34% | |
| Trans Fat 0g | ||
| Cholesterol 288.7mg | 96% | |
| Sodium 184mg | 8% | |
| Total Carbohydrate 5.7g | 2% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 96g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 1% | Iron 53% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 0 IU | 0% | |
| → Vitamin A, RAE | 0 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 11.04 µg | 460% | |
| Vitamin B-6 | 1.65 mg | 97% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 14.15 IU | 4% | |
| → Vitamin D3 | 0.28 µg | - | |
| Vitamin E | 0.48 mg | 3% | |
| Vitamin K | 4.81 µg | 4% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 5.74 g | 2% | |
| Sugars | 0 g | 0% | |
| Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 23.57 g | 36% | |
| Saturated Fats | 6.79 g | 34% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.43 g | - | |
| → Palmitic Acid | 4.38 g | - | |
| → Stearic Acid | 1.98 g | - | |
| Monounsaturated Fats | 8.58 g | - | |
| → Palmitoleic Acid | 0.61 g | - | |
| → Oleic Acid | 7.96 g | - | |
| → Gadoleic Acid | 0.01 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 4.31 g | - | |
| → Linolenic Acid (18:2) | 2.9 g | - | |
| → Linolenic Acid (18:3) | 0.08 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 1.28 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0.01 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.04 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 96.02 g | 188% | |
| → Alanine | 5.84 g | - | |
| → Arginine | 6.21 g | - | |
| → Aspartic acid | 8.75 g | - | |
| → Cystine | 1.24 g | - | |
| → Glutamic acid | 14.42 g | - | |
| → Glycine | 5.85 g | - | |
| → Histidine | 3.06 g | 336% | |
| → Hydroxyproline | 1.01 g | - | |
| → Isoleucine | 4.37 g | 352% | |
| → Leucine | 7.64 g | 273% | |
| → Lysine | 8.12 g | 329% | |
| → Methionine | 2.5 g | 202% | |
| → Phenylalanine | 3.79 g | 176% | |
| → Proline | 4.58 g | - | |
| → Serine | 3.78 g | - | |
| → Threonine | 3.83 g | 295% | |
| → Tryptophan | 0.63 g | 191% | |
| → Tyrosine | 3.06 g | 128% | |
| → Valine | 4.76 g | 305% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 16.98 mg | 1% | |
| Copper | 0.37 mg | 41% | |
| Iron | 9.62 mg | 53% | |
| Magnesium | 99.05 mg | 24% | |
| Manganese | 0.06 mg | 3% | |
| Phosphorus | 809.38 mg | 65% | |
| Potassium | 1369.72 mg | 29% | |
| Selenium | 97.64 µg | 178% | |
| Sodium | 183.95 mg | 8% | |
| Zinc | 12.96 mg | 118% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 288.66 mg | 96% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Beef, Round, Top Round, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Cooked, Pan-fried with 645.24calories? A brisk walk for 140 minutes, jogging for 66 minutes, or hiking for 108 minutes will help your burn off the calories in beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 134 minutes |
| Dancing | 117 minutes |
| Golfing | 117 minutes |
| Hiking | 108 minutes |
| Light Gardening | 117 minutes |
| Stretching | 215 minutes |
| Walking - 3.5 mph | 140 minutes |
| Weight Training - light workout | 179 minutes |
| Aerobics | 81 minutes |
| Basketball | 88 minutes |
| Bicycling - 10 mph or more | 66 minutes |
| Running - 5 mph | 66 minutes |
| Swimming | 76 minutes |
| Walking - 4.5 mph | 85 minutes |
| Weight Training - vigorous workout | 88 minutes |
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Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium