Beef, Round, Top Round, Steak, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Raw
Serving Size 1 lb
Nutritional Value and Analysis
Beef, Round, Top Round, Steak, Separable Lean Only, Trimmed To 1/8" Fat, Choice, Raw with a serving size of 1 lb has a total of 635.6 calories with 21.7 grams of fat. The serving size is equivalent to 453.6 grams of food and contains 195.3 calories from fat. This item is classified as beef products foods.
This food is a good source of protein, iron, phosphorus, potassium, zinc, copper, selenium, thiamin, 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 202% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 202% of the recommended daily needs of protein.
Fat 33% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 33% of the recommended daily intake of fat.
Energy 32% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 32% of the recommended daily intake of energy.
Iron 53% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 53% of the recommended daily needs of iron.
Phosphorus 81% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 81% of the recommended daily needs of phosphorus.
Potassium 34% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 34% of the recommended daily needs of potassium.
Zinc 177% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 177% of the recommended daily needs of zinc.
Copper 51% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 51% of the recommended daily needs of copper.
Selenium 236% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 236% of the recommended daily needs of selenium.
Thiamin 36% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 36% of the recommended daily needs of thiamin.
Riboflavin 57% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 57% of the recommended daily needs of riboflavin.
Niacin 196% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 196% of the recommended daily needs of niacin.
Pantothenic Acid 61% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 61% of the recommended daily needs of pantothenic acid.
Vitamin B-6 178% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 178% 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, raw has 358% of the recommended daily needs of vitamin b-12.
Choline 78% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 78% of the recommended daily needs of choline.
Tryptophan 206% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 206% of the recommended daily needs of tryptophan.
Threonine 316% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 316% of the recommended daily needs of threonine.
Isoleucine 378% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 378% of the recommended daily needs of isoleucine.
Leucine 293% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 293% of the recommended daily needs of leucine.
Lysine 352% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 352% of the recommended daily needs of lysine.
Methionine 216% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 216% of the recommended daily needs of methionine.
Phenylalanine 189% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 189% of the recommended daily needs of phenylalanine.
Tyrosine 137% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 137% of the recommended daily needs of tyrosine.
Valine 328% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 328% of the recommended daily needs of valine.
Histidine 362% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 362% of the recommended daily needs of histidine.
Cholesterol 95% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 95% of the recommended daily intake of cholesterol.
Saturated Fats 37% of DV
A serving of 453.6 grams of beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw has 37% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 lb (454 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 635.6 | Calories from Fat 195 | |
| % Daily Value* | ||
| Total Fat 21.7g | 33% | |
| Saturated Fat 7.4g | 37% | |
| Trans Fat 0g | ||
| Cholesterol 286mg | 95% | |
| Sodium 258.8mg | 11% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 103g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 7% | Iron 53% |
* 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 | 3.02 mg | 178% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 13.62 IU | 3% | |
| → Vitamin D3 | 0.45 µg | - | |
| Vitamin E | 1.36 mg | 9% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| Vitamin K | 5.45 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 | 21.7 g | 33% | |
| Saturated Fats | 7.43 g | 37% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.51 g | - | |
| → Palmitic Acid | 4.71 g | - | |
| → Stearic Acid | 2.21 g | - | |
| Monounsaturated Fats | 9.14 g | - | |
| → Palmitoleic Acid | 0.89 g | - | |
| → Oleic Acid | 8.24 g | - | |
| → Gadoleic Acid | 0.01 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 0.99 g | - | |
| → Linolenic Acid (18:2) | 0.73 g | - | |
| → Linolenic Acid (18:3) | 0.05 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0.15 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0.01 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.05 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 | 103.01 g | 202% | |
| → Alanine | 6.26 g | - | |
| → Arginine | 6.66 g | - | |
| → Aspartic acid | 9.38 g | - | |
| → Cystine | 1.33 g | - | |
| → Glutamic acid | 15.46 g | - | |
| → Glycine | 6.27 g | - | |
| → Histidine | 3.29 g | 362% | |
| → Hydroxyproline | 1.08 g | - | |
| → Isoleucine | 4.69 g | 378% | |
| → Leucine | 8.19 g | 293% | |
| → Lysine | 8.7 g | 352% | |
| → Methionine | 2.68 g | 216% | |
| → Phenylalanine | 4.07 g | 189% | |
| → Proline | 4.91 g | - | |
| → Serine | 4.06 g | - | |
| → Threonine | 4.11 g | 316% | |
| → Tryptophan | 0.68 g | 206% | |
| → Tyrosine | 3.28 g | 137% | |
| → Valine | 5.11 g | 328% |
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 | 90.8 mg | 7% | |
| Copper | 0.46 mg | 51% | |
| Iron | 9.62 mg | 53% | |
| Magnesium | 113.5 mg | 27% | |
| Manganese | 0.06 mg | 3% | |
| Phosphorus | 1007.88 mg | 81% | |
| Potassium | 1598.08 mg | 34% | |
| Selenium | 129.84 µg | 236% | |
| Sodium | 258.78 mg | 11% | |
| Zinc | 19.48 mg | 177% |
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 | 286.02 mg | 95% |
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, Raw with 635.6calories? A brisk walk for 138 minutes, jogging for 65 minutes, or hiking for 106 minutes will help your burn off the calories in beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw.
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 | 132 minutes |
| Dancing | 116 minutes |
| Golfing | 116 minutes |
| Hiking | 106 minutes |
| Light Gardening | 116 minutes |
| Stretching | 212 minutes |
| Walking - 3.5 mph | 138 minutes |
| Weight Training - light workout | 177 minutes |
| Aerobics | 79 minutes |
| Basketball | 87 minutes |
| Bicycling - 10 mph or more | 65 minutes |
| Running - 5 mph | 65 minutes |
| Swimming | 75 minutes |
| Walking - 4.5 mph | 84 minutes |
| Weight Training - vigorous workout | 87 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