Basic Information
- Common Name: Top Round Roast
- Scientific Name: Bos taurus
- Category: Meat (Red Meat)
- Varieties: The main variety within beef round cuts is based on the USDA grade, such as “select,” which indicates a leaner meat with minimal marbling compared to higher grades like “choice” or “prime.” The top round is a specific cut from the upper portion of the rear leg, known for being lean and flavorful.
Nutritional Information
- Macronutrients: The top round roast is a lean cut, high in protein, with very low fat content, especially when trimmed to 0″ fat. A typical serving (100 grams of raw, select grade) includes:
- Proteins: About 23.7 grams
- Fats: Approximately 2-3 grams
- Carbohydrates: 0 grams
- Micronutrients: A rich source of vitamin B12, zinc, selenium, niacin (B3), and iron.
Phytonutrients
Beef, including the round, top round roast, boneless, separable lean only, trimmed to 0″ fat, select, raw, does not contain phytonutrients. Phytonutrients, or phytochemicals, are compounds found in plants and are associated with various health benefits, including antioxidant, anti-inflammatory, and anti-carcinogenic properties. Instead of phytonutrients, beef provides a range of nutrients and bioactive compounds important for health. Here’s an overview of the key nutrients found in lean beef cuts like the top round roast:
1. Proteins and Amino Acids
- Beef is an excellent source of high-quality protein, providing all essential amino acids needed for muscle growth, repair, and overall body maintenance.
2. Fats
- Lean cuts like the top round roast have a low fat content but still include essential fatty acids. It contains both saturated and monounsaturated fats, with minimal amounts of polyunsaturated fats.
3. Vitamins
- B Vitamins: Beef is particularly rich in vitamin B12, which is essential for the production of red blood cells and neurological function. It also provides niacin (B3), vitamin B6, and riboflavin (B2), which are crucial for energy metabolism and general health.
- Fat-Soluble Vitamins: Depending on the diet of the cattle, beef may contain small amounts of vitamins D and E.
4. Minerals
- Iron: Provides heme iron, the form most easily absorbed by the body, important for oxygen transport and energy levels.
- Zinc: Essential for immune function, wound healing, and DNA synthesis.
- Selenium: Plays a role in antioxidant defense and thyroid hormone metabolism.
5. Bioactive Compounds
- Creatine: Supports muscle energy storage and performance, particularly useful for physical activity.
- Carnosine: Acts as an antioxidant and may have anti-glycation effects, which can help protect against aging and some chronic diseases.
Although beef does not offer the phytonutrients found in plant-based foods, its rich composition of proteins, fats, vitamins, minerals, and other bioactive compounds makes it a nutritious food choice that contributes to a balanced diet. Including lean beef cuts like the top round roast in moderation can help meet dietary needs for essential nutrients while supporting overall health and well-being.
- Calorie Count: Roughly 130-140 calories per 100 grams.
- Glycemic Index: Not applicable, as it does not contain carbohydrates.
Physical Characteristics
- Color: Raw top round roast is a vibrant red, indicating freshness and a high myoglobin content.
- Shape: Typically cylindrical or slightly oblong, depending on how it’s trimmed and tied.
- Size: Can vary, but top round roasts are often large, ranging from 3 to 5 pounds before cooking.
- Texture: Lean and firm, with a coarse grain, making it less tender than cuts from the loin but suitable for various cooking methods.
Culinary Uses
The top round roast is versatile and ideal for:
- Common Dishes: Often roasted whole and sliced thin for sandwiches, London broil, or served as a main course when cooked slowly to retain moisture.
- Preparation Methods: Best when roasted slowly or braised to prevent drying out, due to its lean nature. Marinating before cooking can also enhance tenderness and flavor.
- Suitable Pairings: Complements robust herbs and spices, as well as sides like roasted vegetables, mashed potatoes, or grain salads. Wine or beef broth-based sauces are excellent accompaniments.
Geographical Information
- Origin: Domesticated cattle have been integral to human societies for thousands of years, with origins in ancient Europe, Asia, and Africa.
- Primary Growing Regions: Beef is produced globally, with major production in countries like the United States, Brazil, the European Union, and China.
- Seasonal Availability: Available year-round, thanks to consistent livestock management and meat processing practices.
The top round roast offers a lean, protein-rich option that can be prepared in various ways to suit different tastes and dietary preferences. Its nutritional profile, providing essential vitamins and minerals, makes it a valuable component of a balanced diet when consumed in moderation.
| Proximates: | |
| Water | 73.3 g |
| Energy (Atwater General Factors) | 116 kcal |
| Energy (Atwater Specific Factors) | 123 kcal |
| Protein | 23.7 g |
| Total lipid (fat) | 2.41 g |
| Total fat (NLEA) | 2.14 g |
| Ash | 1.11 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 0 g |
| Minerals: | |
| Calcium, Ca | 13 mg |
| Iron, Fe | 2.34 mg |
| Magnesium, Mg | 11.9 mg |
| Phosphorus, P | 220 mg |
| Potassium, K | 316 mg |
| Sodium, Na | 55 mg |
| Zinc, Zn | 3.54 mg |
| Copper, Cu | 0.047 mg |
| Manganese, Mn | 0.003 mg |
| Selenium, Se | 22.7 µg |
| Vitamins and Other Components: | |
| Thiamin | 0.064 mg |
| Riboflavin | 0.25 mg |
| Niacin | 6.16 mg |
| Pantothenic acid | 0.37 mg |
| Vitamin B-6 | 0.626 mg |
| Choline, total | 64.1 mg |
| Choline, free | 0.3 mg |
| Choline, from phosphocholine | 48.7 mg |
| Choline, from phosphotidyl choline | 0.5 mg |
| Choline, from glycerophosphocholine | 9.2 mg |
| Choline, from sphingomyelin | 5.3 mg |
| Betaine | 10.8 mg |
| Vitamin B-12 | 1.62 µg |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0 mg |
| Tocotrienol, alpha | 0 mg |
| Tocotrienol, beta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Tocotrienol, delta | 0 mg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D2 (ergocalciferol) | 0 µg |
| Vitamin D3 (cholecalciferol) | 0 µg |
| 25-hydroxycholecalciferol | 0.18 µg |
| Lipids: | |
| Fatty acids, total saturated | 0.924 g |
| SFA 10:0 | 0.004 g |
| SFA 12:0 | 0.002 g |
| SFA 14:0 | 0.049 g |
| SFA 15:0 | 0.009 g |
| SFA 16:0 | 0.524 g |
| SFA 17:0 | 0.027 g |
| SFA 18:0 | 0.307 g |
| SFA 20:0 | 0.001 g |
| SFA 24:0 | 0.002 g |
| Fatty acids, total monounsaturated | 0.886 g |
| MUFA 14:1 c | 0.011 g |
| MUFA 16:1 c | 0.059 g |
| MUFA 17:1 | 0.017 g |
| MUFA 17:1 c | 0.017 g |
| MUFA 18:1 c | 0.797 g |
| MUFA 20:1 | 0.002 g |
| MUFA 20:1 c | 0.002 g |
| Fatty acids, total polyunsaturated | 0.208 g |
| PUFA 18:2 c | 0.141 g |
| PUFA 18:2 n-6 c,c | 0.136 g |
| PUFA 18:2 CLAs | 0.005 g |
| PUFA 18:3 c | 0.003 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.003 g |
| PUFA 20:2 c | 0.001 g |
| PUFA 20:2 n-6 c,c | 0.001 g |
| PUFA 20:3 c | 0.012 g |
| PUFA 20:3 n-6 | 0.012 g |
| PUFA 20:4 | 0.038 g |
| PUFA 20:4c | 0.038 g |
| PUFA 20:5c | 0.002 g |
| PUFA 20:5 n-3 (EPA) | 0.002 g |
| PUFA 22:5 c | 0.008 g |
| PUFA 22:5 n-3 (DPA) | 0.008 g |
| PUFA 22:6 c | 0.002 g |
| PUFA 22:6 n-3 (DHA) | 0.002 g |
| Fatty acids, total trans | 0.125 g |
| Fatty acids, total trans-monoenoic | 0.117 g |
| TFA 16:1 t | 0.005 g |
| TFA 18:1 t | 0.112 g |
| Fatty acids, total trans-dienoic | 0.008 g |
| TFA 18:2 t not further defined | 0.008 g |
| Cholesterol | 63 mg |
