Beef, Round, Top Round, Steak, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Cooked, Broiled
Serving Size 1 lb
Nutritional Value and Analysis
Beef, Round, Top Round, Steak, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Cooked, Broiled with a serving size of 1 lb has a total of 876.22 calories with 28.38 grams of fat. The serving size is equivalent to 453.6 grams of food and contains 255.42 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 285% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 285% of the recommended daily needs of protein.
Fat 44% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 44% of the recommended daily intake of fat.
Energy 44% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 44% of the recommended daily intake of energy.
Iron 72% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 72% of the recommended daily needs of iron.
Phosphorus 74% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 74% of the recommended daily needs of phosphorus.
Zinc 232% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 232% of the recommended daily needs of zinc.
Copper 38% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 38% of the recommended daily needs of copper.
Selenium 302% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 302% of the recommended daily needs of selenium.
Riboflavin 70% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 70% of the recommended daily needs of riboflavin.
Niacin 175% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 175% of the recommended daily needs of niacin.
Pantothenic Acid 57% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 57% of the recommended daily needs of pantothenic acid.
Vitamin B-6 119% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 119% of the recommended daily needs of vitamin b-6.
Vitamin B-12 358% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 358% of the recommended daily needs of vitamin b-12.
Choline 101% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 101% of the recommended daily needs of choline.
Tryptophan 291% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 291% of the recommended daily needs of tryptophan.
Threonine 447% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 447% of the recommended daily needs of threonine.
Isoleucine 534% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 534% of the recommended daily needs of isoleucine.
Leucine 413% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 413% of the recommended daily needs of leucine.
Lysine 498% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 498% of the recommended daily needs of lysine.
Methionine 306% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 306% of the recommended daily needs of methionine.
Phenylalanine 267% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 267% of the recommended daily needs of phenylalanine.
Tyrosine 193% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 193% of the recommended daily needs of tyrosine.
Valine 462% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 462% of the recommended daily needs of valine.
Histidine 510% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 510% of the recommended daily needs of histidine.
Cholesterol 130% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 130% of the recommended daily intake of cholesterol.
Saturated Fats 49% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled has 49% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 lb (454 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 876.22 | Calories from Fat 255 | |
| % Daily Value* | ||
| Total Fat 28.4g | 44% | |
| Saturated Fat 9.8g | 49% | |
| Trans Fat 0g | ||
| Cholesterol 390.4mg | 130% | |
| Sodium 190.7mg | 8% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 145g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 2% | Iron 72% |
* 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 | 8.58 µg | 358% | |
| Vitamin B-6 | 2.03 mg | 119% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin E | 1.86 mg | 12% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| Vitamin K | 6.81 µg | 6% |
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 | 28.38 g | 44% | |
| Saturated Fats | 9.78 g | 49% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.69 g | - | |
| → Palmitic Acid | 6.11 g | - | |
| → Stearic Acid | 2.98 g | - | |
| Monounsaturated Fats | 11.86 g | - | |
| → Palmitoleic Acid | 1.12 g | - | |
| → Oleic Acid | 10.74 g | - | |
| → Gadoleic Acid | 0.01 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.14 g | - | |
| → Linolenic Acid (18:2) | 0.89 g | - | |
| → Linolenic Acid (18:3) | 0.08 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0.17 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 | 145.46 g | 285% | |
| → Alanine | 8.84 g | - | |
| → Arginine | 9.41 g | - | |
| → Aspartic acid | 13.25 g | - | |
| → Cystine | 1.88 g | - | |
| → Glutamic acid | 21.84 g | - | |
| → Glycine | 8.86 g | - | |
| → Histidine | 4.64 g | 510% | |
| → Hydroxyproline | 1.53 g | - | |
| → Isoleucine | 6.62 g | 534% | |
| → Leucine | 11.57 g | 413% | |
| → Lysine | 12.29 g | 498% | |
| → Methionine | 3.79 g | 306% | |
| → Phenylalanine | 5.75 g | 267% | |
| → Proline | 6.93 g | - | |
| → Serine | 5.73 g | - | |
| → Threonine | 5.81 g | 447% | |
| → Tryptophan | 0.96 g | 291% | |
| → Tyrosine | 4.64 g | 193% | |
| → Valine | 7.21 g | 462% |
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 | 31.78 mg | 2% | |
| Copper | 0.34 mg | 38% | |
| Iron | 12.89 mg | 72% | |
| Magnesium | 99.88 mg | 24% | |
| Manganese | 0.05 mg | 2% | |
| Phosphorus | 921.62 mg | 74% | |
| Potassium | 1194.02 mg | 25% | |
| Selenium | 166.16 µg | 302% | |
| Sodium | 190.68 mg | 8% | |
| Zinc | 25.51 mg | 232% |
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 | 390.44 mg | 130% |
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 Only, Trimmed To 1/8" Fat, Choice, Cooked, Broiled with 876.22calories? A brisk walk for 190 minutes, jogging for 89 minutes, or hiking for 146 minutes will help your burn off the calories in beef, round, top round, steak, separable lean only, 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 | 183 minutes |
| Dancing | 159 minutes |
| Golfing | 159 minutes |
| Hiking | 146 minutes |
| Light Gardening | 159 minutes |
| Stretching | 292 minutes |
| Walking - 3.5 mph | 190 minutes |
| Weight Training - light workout | 243 minutes |
| Aerobics | 110 minutes |
| Basketball | 120 minutes |
| Bicycling - 10 mph or more | 89 minutes |
| Running - 5 mph | 89 minutes |
| Swimming | 103 minutes |
| Walking - 4.5 mph | 115 minutes |
| Weight Training - vigorous workout | 120 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