Beef, Round, Top Round, Steak, Separable Lean And Fat, Trimmed To 1/8" Fat, Choice, Cooked, Broiled
Serving Size 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)
Nutritional Value and Analysis
Beef, Round, Top Round, Steak, Separable Lean And Fat, Trimmed To 1/8" Fat, Choice, Cooked, Broiled with a serving size of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) has a total of 730.24 calories with 33.48 grams of fat. The serving size is equivalent to 326 grams of food and contains 301.32 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, pantothenic acid, 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 196% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 196% of the recommended daily needs of protein.
Fat 52% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 52% of the recommended daily intake of fat.
Energy 37% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 37% of the recommended daily intake of energy.
Iron 46% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 46% of the recommended daily needs of iron.
Phosphorus 49% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 49% of the recommended daily needs of phosphorus.
Zinc 151% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 151% of the recommended daily needs of zinc.
Selenium 192% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 192% of the recommended daily needs of selenium.
Riboflavin 43% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 43% of the recommended daily needs of riboflavin.
Niacin 113% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 113% of the recommended daily needs of niacin.
Pantothenic Acid 39% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 39% of the recommended daily needs of pantothenic acid.
Vitamin B-6 77% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 77% of the recommended daily needs of vitamin b-6.
Vitamin B-12 250% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 250% of the recommended daily needs of vitamin b-12.
Choline 69% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 69% of the recommended daily needs of choline.
Tryptophan 200% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 200% of the recommended daily needs of tryptophan.
Threonine 306% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 306% of the recommended daily needs of threonine.
Isoleucine 365% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 365% of the recommended daily needs of isoleucine.
Leucine 283% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 283% of the recommended daily needs of leucine.
Lysine 340% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 340% of the recommended daily needs of lysine.
Methionine 209% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 209% of the recommended daily needs of methionine.
Phenylalanine 183% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 183% of the recommended daily needs of phenylalanine.
Tyrosine 132% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 132% of the recommended daily needs of tyrosine.
Valine 317% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 317% of the recommended daily needs of valine.
Histidine 349% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 349% of the recommended daily needs of histidine.
Cholesterol 100% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 100% of the recommended daily intake of cholesterol.
Saturated Fats 64% of DV
A serving of 326 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 64% 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) (326 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 730.24 | Calories from Fat 301 | |
| % Daily Value* | ||
| Total Fat 33.5g | 52% | |
| Saturated Fat 12.7g | 64% | |
| Trans Fat 0g | ||
| Cholesterol 299.9mg | 100% | |
| Sodium 130.4mg | 5% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 100g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 2% | Iron 46% |
* 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 | 6 µg | 250% | |
| Vitamin B-6 | 1.31 mg | 77% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin E | 1.43 mg | 10% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| Vitamin K | 5.22 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 | 33.48 g | 52% | |
| Saturated Fats | 12.71 g | 64% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.07 g | - | |
| → Lauric Acid | 0.07 g | - | |
| → Myristic Acid | 0.99 g | - | |
| → Palmitic Acid | 7.92 g | - | |
| → Stearic Acid | 3.65 g | - | |
| Monounsaturated Fats | 14.28 g | - | |
| → Palmitoleic Acid | 1.41 g | - | |
| → Oleic Acid | 12.81 g | - | |
| → Gadoleic Acid | 0.05 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.29 g | - | |
| → Linolenic Acid (18:2) | 0.89 g | - | |
| → Linolenic Acid (18:3) | 0.32 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0.08 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 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 | 100.08 g | 196% | |
| → Alanine | 6.05 g | - | |
| → Arginine | 6.44 g | - | |
| → Aspartic acid | 9.07 g | - | |
| → Cystine | 1.28 g | - | |
| → Glutamic acid | 14.94 g | - | |
| → Glycine | 6.06 g | - | |
| → Histidine | 3.18 g | 349% | |
| → Hydroxyproline | 1.05 g | - | |
| → Isoleucine | 4.53 g | 365% | |
| → Leucine | 7.92 g | 283% | |
| → Lysine | 8.41 g | 340% | |
| → Methionine | 2.59 g | 209% | |
| → Phenylalanine | 3.93 g | 183% | |
| → Proline | 4.74 g | - | |
| → Serine | 3.92 g | - | |
| → Threonine | 3.98 g | 306% | |
| → Tryptophan | 0.66 g | 200% | |
| → Tyrosine | 3.17 g | 132% | |
| → Valine | 4.94 g | 317% |
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 | 22.82 mg | 2% | |
| Copper | 0.22 mg | 24% | |
| Iron | 8.28 mg | 46% | |
| Magnesium | 65.2 mg | 16% | |
| Manganese | 0.04 mg | 2% | |
| Phosphorus | 609.62 mg | 49% | |
| Potassium | 808.48 mg | 17% | |
| Selenium | 105.62 µg | 192% | |
| Sodium | 130.4 mg | 5% | |
| Zinc | 16.59 mg | 151% |
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 | 299.92 mg | 100% |
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, Separable Lean And Fat, Trimmed To 1/8" Fat, Choice, Cooked, Broiled with 730.24calories? A brisk walk for 159 minutes, jogging for 75 minutes, or hiking for 122 minutes will help your burn off the calories in beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled.
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 | 152 minutes |
| Dancing | 133 minutes |
| Golfing | 133 minutes |
| Hiking | 122 minutes |
| Light Gardening | 133 minutes |
| Stretching | 243 minutes |
| Walking - 3.5 mph | 159 minutes |
| Weight Training - light workout | 203 minutes |
| Aerobics | 91 minutes |
| Basketball | 100 minutes |
| Bicycling - 10 mph or more | 75 minutes |
| Running - 5 mph | 75 minutes |
| Swimming | 86 minutes |
| Walking - 4.5 mph | 96 minutes |
| Weight Training - vigorous workout | 100 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