Beef, Round, Top Round Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Cooked, Grilled
Serving Size 1 steak (yield from 381 g raw meat)
Nutritional Value and Analysis
Beef, Round, Top Round Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Cooked, Grilled with a serving size of 1 steak (yield from 381 g raw meat) has a total of 462.59 calories with 11.86 grams of fat. The serving size is equivalent to 277 grams of food and contains 106.74 calories from fat. This item is classified as beef products foods.
This food is a good source of protein, iron, phosphorus, zinc, 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 cholesterol.
Protein 163% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 163% of the recommended daily needs of protein.
Iron 50% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 50% of the recommended daily needs of iron.
Phosphorus 68% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 68% of the recommended daily needs of phosphorus.
Zinc 129% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 129% of the recommended daily needs of zinc.
Selenium 155% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 155% of the recommended daily needs of selenium.
Riboflavin 69% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 69% of the recommended daily needs of riboflavin.
Niacin 155% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 155% of the recommended daily needs of niacin.
Vitamin B-6 143% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 143% of the recommended daily needs of vitamin b-6.
Vitamin B-12 263% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 263% of the recommended daily needs of vitamin b-12.
Choline 45% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 45% of the recommended daily needs of choline.
Tryptophan 306% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 306% of the recommended daily needs of tryptophan.
Threonine 328% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 328% of the recommended daily needs of threonine.
Isoleucine 340% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 340% of the recommended daily needs of isoleucine.
Leucine 278% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 278% of the recommended daily needs of leucine.
Lysine 351% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 351% of the recommended daily needs of lysine.
Methionine 198% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 198% of the recommended daily needs of methionine.
Phenylalanine 169% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 169% of the recommended daily needs of phenylalanine.
Tyrosine 140% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 140% of the recommended daily needs of tyrosine.
Valine 290% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 290% of the recommended daily needs of valine.
Histidine 373% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 373% of the recommended daily needs of histidine.
Cholesterol 79% of DV
A serving of 277 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled has 79% of the recommended daily intake of cholesterol.
Nutrition Facts
Serving Size 1 steak (yield from 381 g raw meat) (277 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 462.59 | Calories from Fat 107 | |
| % Daily Value* | ||
| Total Fat 11.9g | 18% | |
| Saturated Fat 5g | 25% | |
| Trans Fat 0.63g | ||
| Cholesterol 238.2mg | 79% | |
| Sodium 207.8mg | 9% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 83g | ||
| Vitamin A 1% | Vitamin C 0% |
| Calcium 4% | Iron 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 41.55 IU | 1% | |
| → Vitamin A, RAE | 13.85 µg | 2% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 6.32 µg | 263% | |
| Vitamin B-6 | 2.43 mg | 143% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 2.77 IU | 1% | |
| → Vitamin D3 | 0 µg | - | |
| Vitamin E | 0.89 mg | 6% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| Vitamin K | 3.88 µg | 3% |
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 | 0 g | 0% | |
| 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 | 11.86 g | 18% | |
| Saturated Fats | 4.95 g | 25% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.02 g | - | |
| → Lauric Acid | 0.01 g | - | |
| → Myristic Acid | 0.3 g | - | |
| → Palmitic Acid | 2.83 g | - | |
| → Stearic Acid | 1.6 g | - | |
| → Arachidic Acid | 0.01 g | - | |
| → Lignoceric Acid | 0.01 g | - | |
| Monounsaturated Fats | 5.7 g | - | |
| → Myristoleic Acid | 0.07 g | - | |
| → Palmitoleic Acid | 0.4 g | - | |
| → Heptadecenoic Acid | 0.14 g | - | |
| → Oleic Acid | 5.09 g | - | |
| → Gadoleic Acid | 0.02 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 0.92 g | - | |
| → Linolenic Acid (18:2) | 0.66 g | - | |
| → Linolenic Acid (18:3) | 0.02 g | - | |
| → Alpha-linolenic Acid | 0.02 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0.01 g | - | |
| → Eicosadienoic Acid (20:3) | 0.05 g | - | |
| → Arachidonic Acid | 0.14 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0.01 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.04 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0.63 g | 3% | |
| Total trans-monoenoic | 0.57 g | - | |
| Total trans-polyenoic | 0.06 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 | 82.99 g | 163% | |
| → Alanine | 5.61 g | - | |
| → Arginine | 6.16 g | - | |
| → Aspartic acid | 8.81 g | - | |
| → Cystine | 0.92 g | - | |
| → Glutamic acid | 14.78 g | - | |
| → Glycine | 4.45 g | - | |
| → Histidine | 3.39 g | 373% | |
| → Hydroxyproline | 0.62 g | - | |
| → Isoleucine | 4.21 g | 340% | |
| → Leucine | 7.79 g | 278% | |
| → Lysine | 8.66 g | 351% | |
| → Methionine | 2.45 g | 198% | |
| → Phenylalanine | 3.63 g | 169% | |
| → Proline | 4.06 g | - | |
| → Serine | 3.72 g | - | |
| → Threonine | 4.26 g | 328% | |
| → Tryptophan | 1.01 g | 306% | |
| → Tyrosine | 3.37 g | 140% | |
| → Valine | 4.52 g | 290% |
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 | 49.86 mg | 4% | |
| Copper | 0.18 mg | 20% | |
| Iron | 8.97 mg | 50% | |
| Magnesium | 47.09 mg | 11% | |
| Manganese | 0.01 mg | 0% | |
| Phosphorus | 844.85 mg | 68% | |
| Potassium | 1199.41 mg | 26% | |
| Selenium | 85.04 µg | 155% | |
| Sodium | 207.75 mg | 9% | |
| Zinc | 14.18 mg | 129% |
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 | 238.22 mg | 79% |
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 Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Cooked, Grilled with 462.59calories? A brisk walk for 101 minutes, jogging for 47 minutes, or hiking for 77 minutes will help your burn off the calories in beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.
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 | 96 minutes |
| Dancing | 84 minutes |
| Golfing | 84 minutes |
| Hiking | 77 minutes |
| Light Gardening | 84 minutes |
| Stretching | 154 minutes |
| Walking - 3.5 mph | 101 minutes |
| Weight Training - light workout | 129 minutes |
| Aerobics | 58 minutes |
| Basketball | 63 minutes |
| Bicycling - 10 mph or more | 47 minutes |
| Running - 5 mph | 47 minutes |
| Swimming | 54 minutes |
| Walking - 4.5 mph | 61 minutes |
| Weight Training - vigorous workout | 63 minutes |
Similar Food Items to Beef, Round, Top Round Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, All Grades, Cooked, Grilled
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