Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried: Nutrition Facts
Generic food Cooked Meat
Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried contains 228 kcal per 100 g. A typical serving of 1 piece cooked, excluding refuse, yield from 1 lb raw meat with refuse (283 g) provides about 645 kcal.
Roughly 62% of its calories come from protein, with 34% from fat and 4% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in beef products on FoodFactly, where the median is 198 kcal per 100 g across 961 foods.
100 g provides 163% of the Daily Value for Vitamin B12, 63% of the Daily Value for selenium and 42% of the Daily Value for zinc.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 228 kcal | |
| Total fat C | 8.3 g | 11% |
| Saturated fat C | 2.4 g | 12% |
| Cholesterol I | 102 mg | 34% |
| Sodium C | 65 mg | 3% |
| Total carbohydrates C | 2 g | 0.7% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein C | 33.9 g | 68% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.1 µg | 0.5% |
| Vitamin E I | 0.17 mg | 1% |
| Vitamin K C | 1.7 µg | 1% |
| Thiamin (B1) C | 0.12 mg | 10% |
| Riboflavin (B2) C | 0.32 mg | 24% |
| Niacin (B3) C | 5.4 mg | 34% |
| Pantothenic acid (B5) C | 0.46 mg | 9% |
| Vitamin B6 C | 0.58 mg | 34% |
| Folate (B9) C | 14 µg | 4% |
| Vitamin B12 C | 3.9 µg | 163% |
| Choline I | 129 mg | 23% |
| Calcium C | 6 mg | 0.5% |
| Iron C | 3.4 mg | 19% |
| Magnesium C | 35 mg | 8% |
| Phosphorus C | 286 mg | 23% |
| Potassium C | 484 mg | 10% |
| Zinc C | 4.6 mg | 42% |
| Copper C | 0.13 mg | 14% |
| Manganese C | 0.02 mg | 0.9% |
| Selenium C | 34.5 µg | 63% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 62%
- Carbohydrates 4%
- Fat 34%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein33.9 gin the top quarter of beef products (median 24.2 g)
- Fat8.3 gbelow the median for beef products (median 9.3 g)
- Saturated fat2.4 gbelow the median for beef products (median 3.5 g)
- Sodium65 mgabove the median for beef products (median 61 mg)
- Protein per 100 kcal14.9 gprotein density, useful for comparing foods with different calorie levels
- Water54.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3 g |
|---|---|
| Polyunsaturated fat C | 1.5 g |
Amino acids (19)
| Tryptophan C | 0.22 g |
|---|---|
| Threonine C | 1.4 g |
| Isoleucine C | 1.5 g |
| Leucine C | 2.7 g |
| Lysine C | 2.9 g |
| Methionine C | 0.88 g |
| Cystine C | 0.44 g |
| Phenylalanine C | 1.3 g |
| Tyrosine C | 1.1 g |
| Valine C | 1.7 g |
| Arginine C | 2.2 g |
| Histidine C | 1.1 g |
| Alanine C | 2.1 g |
| Aspartic acid C | 3.1 g |
| Glutamic acid C | 5.1 g |
| Glycine C | 2.1 g |
| Proline C | 1.6 g |
| Serine C | 1.3 g |
| Hydroxyproline I | 0.36 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) M | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.001 g |
| Linoleic acid (omega-6, 18:2) C | 1 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 Z | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 C | 0.15 g |
| SFA 16:0 C | 1.5 g |
| SFA 18:0 C | 0.7 g |
| MUFA 18:1 C | 2.8 g |
| PUFA 18:3 C | 0.029 g |
| PUFA 20:4 C | 0.45 g |
| MUFA 16:1 C | 0.22 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 C | 0.005 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0.015 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 5 IU |
| Vitamin D3 (cholecalciferol) I | 0.1 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water C | 54.2 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 1.5 g |
| Theobromine Z | 0 mg |
| Energy C | 954 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid C | 0 µg |
| Folate, food ? | 14 µg |
| Betaine I | 17 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Beef
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised Cooked | 223 | 33.7 g | 0 g | 8.8 g |
| Veal, rib, separable lean only, cooked, braised Cooked | 218 | 34.4 g | 0 g | 7.8 g |
| Veal, loin, separable lean only, cooked, braised Cooked | 226 | 33.6 g | 0 g | 9.2 g |
| Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised Cooked | 209 | 33.3 g | 0 g | 8.4 g |
| Game meat, beaver, cooked, roasted Cooked | 212 | 34.9 g | 0 g | 7 g |
| Veal, shoulder, arm, separable lean and fat, cooked, braised Cooked | 236 | 33.6 g | 0 g | 10.2 g |
| Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised Cooked | 238 | 34.2 g | 0 g | 10.2 g |
| Veal, sirloin, separable lean only, cooked, braised Cooked | 204 | 34 g | 0 g | 6.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168708. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.