1 Piece (excluding Refuse) (yield From 1 Lb Raw Meat With Refuse) Beef Top Round (Trimmed to 1/8" Fat, Prime Grade, Cooked, Broiled) contains 747 calories. Beef is a popular protein source that can be prepared in a variety of ways, and it's important to consider nutritional information when making meal decisions.

In addition to its high calorie count, a 1 piece serving of beef top round provides 77 grams of protein and 28 grams of fat. Beef is also a good source of iron, zinc, and vitamin B12.

In this article, we'll explore how to prepare beef top round, its nutritional value, and some tips for cooking and storing it safely.

Calories and Serving Size

A 1 piece serving of beef top round (excluding Refuse) with a yield from 1 lb raw meat with refuse, contains 747 calories. The serving size of a piece of beef top round can vary depending on how it's sliced and cooked. To determine the correct serving size based on your nutritional needs, it's important to weigh the meat before cooking and divide it into equal portions. For example, a 4 oz serving of beef contains approximately 200 calories, which may be suitable for some individuals on a weight loss program, while others may need a larger portion size to meet their calorie and protein requirements.

Protein and Fat Content

Beef top round is a good source of protein, with a 1 piece serving containing 77 grams of protein. It's also high in fat, with 28 grams of fat per serving. However, much of the fat can be trimmed off before cooking to reduce the overall fat content. If you're looking for a leaner cut of beef, consider choosing sirloin or tenderloin, which have a lower fat content than beef top round. Beef is also a good source of iron, zinc, and vitamin B12, which are important nutrients for overall health and well-being.

Cooking Preparation

Beef top round can be cooked in a variety of ways, including broiling, grilling, roasting, and pan-frying. To ensure that it's cooked to a safe temperature, use a meat thermometer to check that the internal temperature has reached at least 145°F. Before cooking, season the beef with your desired spices and let it sit at room temperature for 30 minutes to allow it to cook more evenly. When broiling or grilling, place the beef on a preheated grill or broiler pan and cook for 4-5 minutes per side, or until the desired doneness is reached. When roasting, cook the beef in a preheated 325°F oven for approximately 1 hour and 15 minutes, or until the internal temperature reaches 145°F. When pan-frying, heat a small amount of oil in a skillet over medium-high heat and cook the beef for 3-4 minutes per side, or until browned and cooked to the desired doneness.

Grade and Trimming

Beef top round is available in different grades, including prime, choice, and select. Prime grade beef has the most marbling, which can result in a more tender and flavorful end product but also means it's higher in fat. Choice and select grades are leaner but may not be as tender or flavorful. When preparing beef top round, trim any excess fat from the surface to reduce the overall fat content. Cutting beef against the grain can also result in a more tender end product. When purchasing beef, look for cuts that have a bright red color and are free of any discoloration or blemishes.

Calories Compared to Other Cuts

Beef top round is higher in calories and fat content than some other beef cuts, such as sirloin or tenderloin. A 6 oz serving of sirloin steak contains approximately 190 calories and 12 grams of fat, while a 6 oz serving of beef tenderloin contains approximately 180 calories and 8 grams of fat. When choosing beef cuts, consider your overall calorie and fat intake and choose a cut that fits within your dietary needs.

Cutting and Slicing Techniques

When preparing beef top round, it's important to cut it against the grain to ensure a tender and juicy end product. Cutting against the grain means that you're slicing the meat perpendicular to the direction of the muscle fibers. To further tenderize the beef, consider using a meat mallet or tenderizer to break down the muscle fibers before cooking.

Health Benefits of Beef

Beef is a good source of protein, iron, zinc, and vitamin B12, which are all important nutrients for overall health and well-being. Protein is important for building and repairing muscle tissue, while iron is necessary for healthy red blood cells. Zinc is important for a healthy immune system, and vitamin B12 is necessary for healthy nerve and brain function. Choose leaner cuts of beef, such as sirloin or tenderloin, to reduce your overall fat intake.

Broiling Tips

Broiling is a quick and easy way to cook beef top round, but it's important to keep an eye on the meat to prevent it from burning. To broil beef top round, preheat your oven's broiler and place the meat on a broiler pan. Cook for 4-5 minutes per side, or until the desired doneness is reached. To ensure that the beef is cooked to a safe temperature, use a meat thermometer to check that the internal temperature has reached at least 145°F.

Meal Ideas

Beef top round can be used in a variety of meals, from salads to stir-fries. Consider slicing it thin and using it in a sandwich with your favorite toppings, or pairing it with a healthy side dish, such as roasted vegetables or a quinoa salad. Beef top round can also be sliced thinly and used in a flavorful stir-fry with vegetables and rice or noodles.

Storage and Safety

To store beef top round, wrap it tightly in plastic wrap or aluminum foil and place it in the refrigerator for up to 3-4 days. If you're not planning on using the meat within that time frame, consider freezing it for up to 6 months. When handling raw beef, it's important to follow food safety guidelines to prevent the risk of foodborne illness. Always wash your hands and surfaces thoroughly before and after handling raw meat. Use a separate cutting board for meat and poultry, and cook beef to a safe temperature of at least 145°F.