Beef, Round, Top Round Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Cooked, Grilled
Serving Size 1 steak (yield from 396 g raw meat)
Nutritional Value and Analysis
Beef, Round, Top Round Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Cooked, Grilled with a serving size of 1 steak (yield from 396 g raw meat) has a total of 482.8 calories with 13.12 grams of fat. The serving size is equivalent to 284 grams of food and contains 118.08 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 168% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 168% of the recommended daily needs of protein.
Iron 51% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 51% of the recommended daily needs of iron.
Phosphorus 69% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 69% of the recommended daily needs of phosphorus.
Zinc 135% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 135% of the recommended daily needs of zinc.
Selenium 156% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 156% of the recommended daily needs of selenium.
Riboflavin 68% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 68% of the recommended daily needs of riboflavin.
Niacin 164% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 164% of the recommended daily needs of niacin.
Vitamin B-6 148% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 148% of the recommended daily needs of vitamin b-6.
Vitamin B-12 272% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 272% of the recommended daily needs of vitamin b-12.
Choline 47% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 47% of the recommended daily needs of choline.
Tryptophan 318% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 318% of the recommended daily needs of tryptophan.
Threonine 337% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 337% of the recommended daily needs of threonine.
Isoleucine 350% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 350% of the recommended daily needs of isoleucine.
Leucine 285% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 285% of the recommended daily needs of leucine.
Lysine 357% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 357% of the recommended daily needs of lysine.
Methionine 203% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 203% of the recommended daily needs of methionine.
Phenylalanine 173% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 173% of the recommended daily needs of phenylalanine.
Tyrosine 144% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 144% of the recommended daily needs of tyrosine.
Valine 299% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 299% of the recommended daily needs of valine.
Histidine 378% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 378% of the recommended daily needs of histidine.
Cholesterol 81% of DV
A serving of 284 grams of beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled has 81% of the recommended daily intake of cholesterol.
Nutrition Facts
Serving Size 1 steak (yield from 396 g raw meat) (284 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 482.8 | Calories from Fat 118 | |
| % Daily Value* | ||
| Total Fat 13.1g | 20% | |
| Saturated Fat 5g | 25% | |
| Trans Fat 0.6g | ||
| Cholesterol 244.2mg | 81% | |
| Sodium 221.5mg | 9% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 86g | ||
| Vitamin A 1% | Vitamin C 0% |
| Calcium 4% | Iron 51% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 42.6 IU | 1% | |
| → Vitamin A, RAE | 11.36 µg | 1% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 6.53 µg | 272% | |
| Vitamin B-6 | 2.52 mg | 148% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 2.84 IU | 1% | |
| → Vitamin D3 | 0 µg | - | |
| Vitamin E | 0.97 mg | 6% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| Vitamin K | 4.26 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 | 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 | 13.12 g | 20% | |
| Saturated Fats | 5.02 g | 25% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.01 g | - | |
| → Lauric Acid | 0.01 g | - | |
| → Myristic Acid | 0.31 g | - | |
| → Palmitic Acid | 2.89 g | - | |
| → Stearic Acid | 1.6 g | - | |
| → Arachidic Acid | 0.01 g | - | |
| → Lignoceric Acid | 0.01 g | - | |
| Monounsaturated Fats | 5.92 g | - | |
| → Myristoleic Acid | 0.08 g | - | |
| → Palmitoleic Acid | 0.43 g | - | |
| → Heptadecenoic Acid | 0.14 g | - | |
| → Oleic Acid | 5.27 g | - | |
| → Gadoleic Acid | 0.03 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 0.87 g | - | |
| → Linolenic Acid (18:2) | 0.63 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 | 0.12 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0.01 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.03 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0.6 g | 3% | |
| Total trans-monoenoic | 0.54 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 | 85.54 g | 168% | |
| → Alanine | 5.77 g | - | |
| → Arginine | 6.3 g | - | |
| → Aspartic acid | 9.02 g | - | |
| → Cystine | 0.94 g | - | |
| → Glutamic acid | 15.19 g | - | |
| → Glycine | 4.6 g | - | |
| → Histidine | 3.44 g | 378% | |
| → Hydroxyproline | 0.64 g | - | |
| → Isoleucine | 4.34 g | 350% | |
| → Leucine | 7.97 g | 285% | |
| → Lysine | 8.83 g | 357% | |
| → Methionine | 2.52 g | 203% | |
| → Phenylalanine | 3.72 g | 173% | |
| → Proline | 4.16 g | - | |
| → Serine | 3.81 g | - | |
| → Threonine | 4.38 g | 337% | |
| → Tryptophan | 1.05 g | 318% | |
| → Tyrosine | 3.45 g | 144% | |
| → Valine | 4.66 g | 299% |
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 | 51.12 mg | 4% | |
| Copper | 0.19 mg | 21% | |
| Iron | 9.26 mg | 51% | |
| Magnesium | 48.28 mg | 12% | |
| Manganese | 0.02 mg | 1% | |
| Phosphorus | 866.2 mg | 69% | |
| Potassium | 1209.84 mg | 26% | |
| Selenium | 86.05 µg | 156% | |
| Sodium | 221.52 mg | 9% | |
| Zinc | 14.82 mg | 135% |
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 | 244.24 mg | 81% |
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, Choice, Cooked, Grilled with 482.8calories? A brisk walk for 105 minutes, jogging for 49 minutes, or hiking for 80 minutes will help your burn off the calories in beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, 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 | 101 minutes |
| Dancing | 88 minutes |
| Golfing | 88 minutes |
| Hiking | 80 minutes |
| Light Gardening | 88 minutes |
| Stretching | 161 minutes |
| Walking - 3.5 mph | 105 minutes |
| Weight Training - light workout | 134 minutes |
| Aerobics | 60 minutes |
| Basketball | 66 minutes |
| Bicycling - 10 mph or more | 49 minutes |
| Running - 5 mph | 49 minutes |
| Swimming | 57 minutes |
| Walking - 4.5 mph | 64 minutes |
| Weight Training - vigorous workout | 66 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