Beef Round (Top Round, Lean, Fat, 18″ Fat, Choice, Cooked, Braised) – Nutritional Information
Beef round, specifically the top round cut, is a flavorful and lean portion of beef, often chosen for braising due to its tenderness and rich taste once cooked. This cut, when braised, offers a substantial source of high-quality protein and several essential minerals, making it an excellent option for those seeking a hearty, nutrient-dense meal.
Below is a breakdown of the nutritional content of cooked, braised beef round (top round, lean with 18-inch fat, choice grade):
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 250 kcal |
| Protein | 34.09 g |
| Total Fat | 11.61 g |
| Saturated Fat | 4.33 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 5 mg |
| Iron | 3.14 mg |
| Magnesium | 24 mg |
| Phosphorus | 214 mg |
| Potassium | 317 mg |
| Sodium | 45 mg |
| Zinc | 4.31 mg |
| Copper | 0.118 mcg |
| Manganese | 0.017 mg |
| Selenium | 32.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.24 mg |
| Niacin (Vitamin B3) | 3.63 mg |
| Vitamin B6 | 0.27 mg |
| Folate (Vitamin B9) | 9 mcg |
| Vitamin B12 | 2.61 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Beef round (top round) is a naturally allergen-free food. However, individuals with sensitivities to certain proteins, such as those with beef allergies, should avoid consuming this product. Always check for cross-contamination, especially when prepared in facilities that handle other animal products.
Dietary Preferences:
- Protein Source: High in protein, making it ideal for those following high-protein diets.
- Low-Carb: Contains no carbohydrates or sugars, making it suitable for low-carb, ketogenic, or diabetic-friendly diets.
- Gluten-Free: Naturally free of gluten, making it a safe choice for those with gluten sensitivities or celiac disease.
- Paleo-Friendly: Since it is a lean meat with minimal processing, it fits well within paleo and whole-food diets.
- Keto-Friendly: The high protein and fat content, coupled with zero carbs, make this beef round a great option for those on keto diets.
Health Benefits:
- Rich in Protein: At 34.09 grams of protein per 100 grams, this cut of beef is a substantial protein source, essential for muscle growth, tissue repair, and overall body functions.
- Iron Content: With 3.14 mg of iron, it supports healthy blood circulation and helps prevent iron-deficiency anemia, especially beneficial for individuals who may need a boost in this mineral.
- Rich in B-Vitamins: Particularly high in niacin (3.63 mg) and vitamin B12 (2.61 mcg), which are crucial for energy production, nervous system health, and the formation of red blood cells.
- Mineral-Rich: A good source of phosphorus (214 mg) and zinc (4.31 mg), both of which support bone health and immune function.
Cooking Tips:
- Ideal for Braising: The beef round benefits from slow, moist cooking methods such as braising. This method helps break down the tougher muscle fibers, making the meat tender and flavorful.
- Pairing Suggestions: Braised beef round pairs wonderfully with roasted vegetables, mashed potatoes, and a light gravy. For a low-carb option, serve with sautéed greens or a fresh salad.
- Seasoning: Given its naturally rich flavor, the beef round doesn’t require much seasoning. However, a rub of garlic, rosemary, thyme, and black pepper can enhance its savory taste.
Conclusion:
Beef round (top round, lean, with 18-inch fat, choice, cooked, braised) is an excellent protein-packed option for those looking to incorporate high-quality meat into their meals. Its rich nutrient profile, including high protein, iron, and essential B vitamins, makes it a valuable component of a balanced diet. Whether you’re looking to build muscle, support healthy metabolism, or simply enjoy a flavorful meal, this cut of beef is a versatile and healthy choice for a variety of dietary needs.
