Food database · Meat & poultry
Protein content
A 3 oz cooked serving of top round steak contains 27 g of protein - an excellent source of protein, about 54% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is extremely protein-dense.
| Serving | 3 oz cooked (85 g) |
|---|---|
| Protein per serving | 27 g |
| Protein per 100 g | 31.8 g |
| Calories per serving | 157 kcal |
| Protein density | 69% of calories |
| Share of 50 g Daily Value | 54% |
| Protein quality | Complete protein |
| Category | Meat & poultry |
| Food type | Whole food |
| USDA record | FoodData Central #171815 |
A typical 3 oz cooked serving of top round steak contains 27 grams of protein (31.8 g per 100 g), which makes it an excellent source of protein. That covers roughly 54% of the 50 g reference Daily Value, so it can anchor a high-protein meal for the day.
About 69% of the calories in top round steak come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Among the 133 meats in the database, top round steak ranks 10th by protein per serving, and 17th out of all 796 foods on the site. Set against pheasant, another meat entry in the database, a serving carries about 0.5 g less protein (pheasant has 27.5 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by weight at 85 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
One of the leanest steaks on the carcass, which is why it is the usual cut for roast beef and jerky.
Source: USDA FoodData Central #171815 - "Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Top round steak has 31.8 g of protein per 100 g. A typical 3 oz cooked serving (85 g) provides 27 g.
Yes. Top round steak is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 3 oz cooked serving of top round steak contains 27 g of protein, about 54% of the 50 g reference Daily Value.
Top round steak is an excellent source of protein, and about 69% of its calories come from protein, which makes it extremely protein-dense. Set against pheasant, another meat entry in the database, a serving carries about 0.5 g less protein (pheasant has 27.5 g per 3 oz cooked).
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