If you're a beef lover searching for a cut that is both flavorful and healthy, you might want to try beef top round. One pound of beef top round, trimmed to 1/8" fat and cooked by broiling, contains a total of 962 calories. While it may seem like a high-calorie meal, it is loaded with essential macronutrients and micronutrients that are vital to your health.

Beef top round is a great source of protein, containing 91 grams of protein per pound. It is also rich in B vitamins such as niacin, thiamine, and vitamin B6, as well as minerals like iron and selenium.

In this article, we'll explore the nutritional content of beef top round, talk about its health benefits, suggest recipes to try, and provide tips for cooking and storage.

Calories and Macronutrient Breakdown

As mentioned earlier, one pound of beef top round contains 962 calories. Of that total, 369 calories come from fat, 0 calories come from carbohydrates, and a whopping 546 calories come from protein. The fat content of beef top round is relatively low, comprising only 41 grams per pound. If you're keeping track of your macronutrient intake, one pound of beef top round satisfies a recommended 2,000 calorie diet with 183% of daily protein intake and 75% of daily fat intake.

Protein Content

Beef top round is a fantastic source of protein that can help you build muscle mass, repair damaged tissues, and maintain healthy skin and hair. One pound of beef top round yields around 91 grams of protein, which is 182% of the recommended daily intake for adults. Protein is a macronutrient that takes longer to digest than carbohydrates and can help you feel fuller for longer periods of time.

Fat Content

Despite being a high-calorie food, beef top round has a relatively low fat content. One pound of beef top round contains about 41 grams of fat, 16 grams of which are saturated fat. Saturated fat, if consumed in large quantities, can increase the risk of heart disease and stroke. However, consuming small amounts of lean beef like top round as a part of a balanced diet has not been shown to have significant health implications.

Vitamins and Minerals

Beef top round is a rich source of essential vitamins and minerals that play a critical role in maintaining overall health. One pound of beef top round yields approximately 5.5 milligrams of iron, which is 30% of the daily recommended intake for adults. Iron is necessary for the production of red blood cells, which carry oxygen throughout your body. Beef top round is also rich in selenium, a mineral that helps protect your body against oxidative stress.

Health Benefits

Consuming beef top round as part of a balanced diet has several health benefits. Its high protein content can help you build and maintain muscle mass, while its iron and zinc content supports healthy immune function and aids in wound healing. Some studies have also shown that consuming lean beef in moderation can have positive effects on cholesterol levels, blood pressure, and blood sugar.

Tips for Preparing Beef Top Round

To get the most out of your beef top round, try marinating it in your favorite seasonings for at least 30 minutes before cooking. Marinating not only enhances the flavor of the meat but also tenderizes it. When cooking, make sure to sear the meat on high heat to lock in the juices and then lower the heat to finish cooking it. Another important tip is to let the meat rest for at least 5 minutes after cooking to allow the juices to redistribute evenly. This will prevent the meat from being dry and tough.

Recipes to Try

Beef top round can be used in various recipes, from stir-fries to stews to steaks. Here are a few ideas to get you started:

• Beef and Broccoli Stir-Fry
• Beef and Vegetable Stew
• London Broil
• Beef Kabobs

Alternative Cuts of Beef

If beef top round isn't quite what you're looking for, there are plenty of other cuts of beef to choose from. Here are a few options that you might want to try:

• Flank steak
• Sirloin
• Tenderloin
• Strip steak

Storage and Safety

If you're not planning to cook your beef top round immediately, it should be stored in the refrigerator at a temperature of 40°F or below. The meat can be stored for up to 5 days in the fridge. If you're planning to freeze it, make sure to wrap it tightly in plastic wrap or aluminum foil before placing it in the freezer. Beef top round can be frozen for up to 6 months. When handling raw beef, it's important to take proper precautions to prevent the spread of harmful bacteria like E. coli and Salmonella. Always wash your hands before and after handling raw meat and make sure to clean all work surfaces and utensils with hot soapy water. Cook beef to a minimum internal temperature of 145°F.

Frequently Asked Questions

Q: Is beef top round a healthy choice? A: Yes, beef top round can be a healthy choice as part of a balanced diet. It is high in protein, iron, and other essential vitamins and minerals. Q: How should I cook beef top round?