Beef, Round, Top Round, Steak, Separable Lean And Fat, Trimmed To 1/8" Fat, Choice, Cooked, Broiled
Serving Size 1 steak (yield from raw steak weighing 492 g)
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 steak (yield from raw steak weighing 492 g) has a total of 777.28 calories with 35.64 grams of fat. The serving size is equivalent to 347 grams of food and contains 320.76 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 209% of DV
A serving of 347 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 protein.
Fat 55% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 55% of the recommended daily intake of fat.
Energy 39% of DV
A serving of 347 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 intake of energy.
Iron 49% of DV
A serving of 347 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 iron.
Phosphorus 52% of DV
A serving of 347 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 needs of phosphorus.
Zinc 161% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 161% of the recommended daily needs of zinc.
Selenium 204% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 204% of the recommended daily needs of selenium.
Riboflavin 46% of DV
A serving of 347 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 riboflavin.
Niacin 120% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 120% of the recommended daily needs of niacin.
Pantothenic Acid 42% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 42% of the recommended daily needs of pantothenic acid.
Vitamin B-6 82% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 82% of the recommended daily needs of vitamin b-6.
Vitamin B-12 266% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 266% of the recommended daily needs of vitamin b-12.
Choline 74% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 74% of the recommended daily needs of choline.
Tryptophan 212% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 212% of the recommended daily needs of tryptophan.
Threonine 325% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 325% of the recommended daily needs of threonine.
Isoleucine 389% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 389% of the recommended daily needs of isoleucine.
Leucine 301% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 301% of the recommended daily needs of leucine.
Lysine 362% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 362% of the recommended daily needs of lysine.
Methionine 223% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 223% of the recommended daily needs of methionine.
Phenylalanine 194% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 194% of the recommended daily needs of phenylalanine.
Tyrosine 141% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 141% of the recommended daily needs of tyrosine.
Valine 337% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 337% of the recommended daily needs of valine.
Histidine 371% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 371% of the recommended daily needs of histidine.
Cholesterol 106% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 106% of the recommended daily intake of cholesterol.
Saturated Fats 68% of DV
A serving of 347 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled has 68% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (yield from raw steak weighing 492 g) (347 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 777.28 | Calories from Fat 321 | |
| % Daily Value* | ||
| Total Fat 35.6g | 55% | |
| Saturated Fat 13.5g | 68% | |
| Trans Fat 0g | ||
| Cholesterol 319.2mg | 106% | |
| Sodium 138.8mg | 6% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 107g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 2% | Iron 49% |
* 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 | 6.38 µg | 266% | |
| Vitamin B-6 | 1.4 mg | 82% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin E | 1.53 mg | 10% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| Vitamin K | 5.55 µg | 5% |
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 | 35.64 g | 55% | |
| Saturated Fats | 13.53 g | 68% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.08 g | - | |
| → Lauric Acid | 0.08 g | - | |
| → Myristic Acid | 1.06 g | - | |
| → Palmitic Acid | 8.43 g | - | |
| → Stearic Acid | 3.88 g | - | |
| Monounsaturated Fats | 15.2 g | - | |
| → Palmitoleic Acid | 1.51 g | - | |
| → Oleic Acid | 13.64 g | - | |
| → Gadoleic Acid | 0.06 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.37 g | - | |
| → Linolenic Acid (18:2) | 0.94 g | - | |
| → Linolenic Acid (18:3) | 0.34 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0.09 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 | 106.53 g | 209% | |
| → Alanine | 6.44 g | - | |
| → Arginine | 6.85 g | - | |
| → Aspartic acid | 9.65 g | - | |
| → Cystine | 1.37 g | - | |
| → Glutamic acid | 15.9 g | - | |
| → Glycine | 6.45 g | - | |
| → Histidine | 3.38 g | 371% | |
| → Hydroxyproline | 1.11 g | - | |
| → Isoleucine | 4.82 g | 389% | |
| → Leucine | 8.43 g | 301% | |
| → Lysine | 8.95 g | 362% | |
| → Methionine | 2.76 g | 223% | |
| → Phenylalanine | 4.18 g | 194% | |
| → Proline | 5.05 g | - | |
| → Serine | 4.17 g | - | |
| → Threonine | 4.23 g | 325% | |
| → Tryptophan | 0.7 g | 212% | |
| → Tyrosine | 3.38 g | 141% | |
| → Valine | 5.26 g | 337% |
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 | 24.29 mg | 2% | |
| Copper | 0.23 mg | 26% | |
| Iron | 8.81 mg | 49% | |
| Magnesium | 69.4 mg | 17% | |
| Manganese | 0.04 mg | 2% | |
| Phosphorus | 648.89 mg | 52% | |
| Potassium | 860.56 mg | 18% | |
| Selenium | 112.43 µg | 204% | |
| Sodium | 138.8 mg | 6% | |
| Zinc | 17.66 mg | 161% |
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 | 319.24 mg | 106% |
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 777.28calories? A brisk walk for 169 minutes, jogging for 79 minutes, or hiking for 130 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 | 162 minutes |
| Dancing | 141 minutes |
| Golfing | 141 minutes |
| Hiking | 130 minutes |
| Light Gardening | 141 minutes |
| Stretching | 259 minutes |
| Walking - 3.5 mph | 169 minutes |
| Weight Training - light workout | 216 minutes |
| Aerobics | 97 minutes |
| Basketball | 106 minutes |
| Bicycling - 10 mph or more | 79 minutes |
| Running - 5 mph | 79 minutes |
| Swimming | 91 minutes |
| Walking - 4.5 mph | 102 minutes |
| Weight Training - vigorous workout | 106 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