Beef, Round, Top Round, Steak, Separable Lean And Fat, Trimmed To 1/8" Fat, Select, Cooked, Broiled
Serving Size 1 steak (yield from raw steak weighing 491g)
Nutritional Value and Analysis
Beef, Round, Top Round, Steak, Separable Lean And Fat, Trimmed To 1/8" Fat, Select, Cooked, Broiled with a serving size of 1 steak (yield from raw steak weighing 491g) has a total of 721.59 calories with 27.75 grams of fat. The serving size is equivalent to 359 grams of food and contains 249.75 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, 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 216% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 216% of the recommended daily needs of protein.
Fat 43% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 43% of the recommended daily intake of fat.
Energy 36% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 36% of the recommended daily intake of energy.
Iron 50% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 50% of the recommended daily needs of iron.
Phosphorus 57% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 57% of the recommended daily needs of phosphorus.
Zinc 173% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 173% of the recommended daily needs of zinc.
Copper 32% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 32% of the recommended daily needs of copper.
Selenium 202% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 202% of the recommended daily needs of selenium.
Riboflavin 42% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 42% of the recommended daily needs of riboflavin.
Niacin 116% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 116% of the recommended daily needs of niacin.
Pantothenic Acid 43% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 43% of the recommended daily needs of pantothenic acid.
Vitamin B-6 85% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 85% of the recommended daily needs of vitamin b-6.
Vitamin B-12 235% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 235% of the recommended daily needs of vitamin b-12.
Choline 76% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 76% of the recommended daily needs of choline.
Tryptophan 218% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 218% of the recommended daily needs of tryptophan.
Threonine 337% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 337% of the recommended daily needs of threonine.
Isoleucine 402% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 402% of the recommended daily needs of isoleucine.
Leucine 311% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 311% of the recommended daily needs of leucine.
Lysine 375% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 375% of the recommended daily needs of lysine.
Methionine 231% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 231% of the recommended daily needs of methionine.
Phenylalanine 201% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 201% of the recommended daily needs of phenylalanine.
Tyrosine 145% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 145% of the recommended daily needs of tyrosine.
Valine 349% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 349% of the recommended daily needs of valine.
Histidine 385% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 385% of the recommended daily needs of histidine.
Cholesterol 104% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 104% of the recommended daily intake of cholesterol.
Saturated Fats 53% of DV
A serving of 359 grams of beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled has 53% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (yield from raw steak weighing 491g) (359 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 721.59 | Calories from Fat 250 | |
| % Daily Value* | ||
| Total Fat 27.8g | 43% | |
| Saturated Fat 10.5g | 53% | |
| Trans Fat 0g | ||
| Cholesterol 312.3mg | 104% | |
| Sodium 147.2mg | 6% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 110g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 2% | Iron 50% |
* 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 | 5.64 µg | 235% | |
| Vitamin B-6 | 1.44 mg | 85% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin E | 1.51 mg | 10% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| Vitamin K | 5.39 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 | 27.75 g | 43% | |
| Saturated Fats | 10.53 g | 53% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.06 g | - | |
| → Lauric Acid | 0.06 g | - | |
| → Myristic Acid | 0.82 g | - | |
| → Palmitic Acid | 6.57 g | - | |
| → Stearic Acid | 3.02 g | - | |
| Monounsaturated Fats | 11.83 g | - | |
| → Palmitoleic Acid | 1.17 g | - | |
| → Oleic Acid | 10.62 g | - | |
| → Gadoleic Acid | 0.04 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.07 g | - | |
| → Linolenic Acid (18:2) | 0.74 g | - | |
| → Linolenic Acid (18:3) | 0.27 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0.07 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 | 109.96 g | 216% | |
| → Alanine | 6.67 g | - | |
| → Arginine | 7.09 g | - | |
| → Aspartic acid | 9.99 g | - | |
| → Cystine | 1.41 g | - | |
| → Glutamic acid | 16.46 g | - | |
| → Glycine | 6.68 g | - | |
| → Histidine | 3.5 g | 385% | |
| → Hydroxyproline | 1.15 g | - | |
| → Isoleucine | 4.99 g | 402% | |
| → Leucine | 8.72 g | 311% | |
| → Lysine | 9.27 g | 375% | |
| → Methionine | 2.86 g | 231% | |
| → Phenylalanine | 4.33 g | 201% | |
| → Proline | 5.23 g | - | |
| → Serine | 4.32 g | - | |
| → Threonine | 4.38 g | 337% | |
| → Tryptophan | 0.72 g | 218% | |
| → Tyrosine | 3.49 g | 145% | |
| → Valine | 5.44 g | 349% |
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 | 28.72 mg | 2% | |
| Copper | 0.29 mg | 32% | |
| Iron | 9.05 mg | 50% | |
| Magnesium | 75.39 mg | 18% | |
| Manganese | 0.04 mg | 2% | |
| Phosphorus | 710.82 mg | 57% | |
| Potassium | 919.04 mg | 20% | |
| Selenium | 111.29 µg | 202% | |
| Sodium | 147.19 mg | 6% | |
| Zinc | 19.06 mg | 173% |
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 | 312.33 mg | 104% |
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, Select, Cooked, Broiled with 721.59calories? A brisk walk for 157 minutes, jogging for 74 minutes, or hiking for 120 minutes will help your burn off the calories in beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, 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 | 150 minutes |
| Dancing | 131 minutes |
| Golfing | 131 minutes |
| Hiking | 120 minutes |
| Light Gardening | 131 minutes |
| Stretching | 241 minutes |
| Walking - 3.5 mph | 157 minutes |
| Weight Training - light workout | 200 minutes |
| Aerobics | 90 minutes |
| Basketball | 99 minutes |
| Bicycling - 10 mph or more | 74 minutes |
| Running - 5 mph | 74 minutes |
| Swimming | 85 minutes |
| Walking - 4.5 mph | 95 minutes |
| Weight Training - vigorous workout | 99 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