Nutrition Facts
Serving size 100g
Amount per serving
Calories 199
% Daily Value *
Total Fat 6g %9
Saturated Fat 2g %11
Trans Fat ~g
Cholesterol 90mg %0
Sodium 45mg %3
Total Carbohydrate 0g %0
Dietary Fiber 0g %0
Total Sugars 0g
Protein 36g
Vitamin D 4.0IU %0
Calcium 4.0mg %0
Iron 3.3mg %18
Potassium 330mg %8
Phosphorus 223.0mg %22
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in top round steak
Vitamin A 0.0IU %0
Vitamin C 0.0mg %0
Vitamin D 4.0IU %1
Vitamin E 0.2mg %1
Vitamin K 1.6µg %1
Vitamin B1 (Thiamin) 0.1mg %6
Vitamin B5 (Pantothenic acid) 0.4mg %7
Vitamin B2 (Riboflavin) 0.3mg %19
Vitamin B6 0.3mg %22
Vitamin B3 (Niacin) 3.8mg %24
Choline, total 135.7mg %25
Vitamin B12 2.7µg %112
Minerals in top round steak
Calcium 4.0mg %0
Manganese 0.0mg %1
Sodium 45.0mg %3
Magnesium 25.0mg %6
Potassium 330.0mg %9
Copper 0.1mg %14
Iron 3.3mg %18
Phosphorus 223.0mg %22
Zinc 4.5mg %32
Selenium 32.7µg %59
Amino Acids in top round steak
Tryptophan 0.2g %78
Valine 1.8g %91
Leucine 2.8g %97
Isoleucine 1.6g %108
Methionine 0.9g %119
Tyrosine 1.1g %121
Threonine 1.4g %126
Lysine 3.0g %134
Cystine 0.5g %150
Phenylalanine 1.4g %150
Histidine 1.1g %152
Fatty Acids in top round steak
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of top round steak is 0.0/100 which makes it a low quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Top Round Steak has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Tryptophan | 6 | 7 |
| Valine | 39 | 49 |
| Leucine | 59 | 79 |
| Isoleucine | 30 | 45 |
| Threonine | 23 | 40 |
| Lysine | 45 | 84 |
| Histidine | 15 | 32 |
| Met+Cys | 22 | 39 |
| Phe+Tyr | 30 | 71 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in top round steak is 7.3 which makes it a high P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of top round steak is 2.1 which makes it a medium energy density food.
How nutritious is this food?
Micronutrients in top round steak as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that top round steak is lacking.
vegetables
Nutrient Density Score for top round steak is 25/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for top round steak
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 36.89 | <12 |
| Potassium:Sodium | 7.33 | >2 |
| Caclcium:Magnesium | 0.16 | <2 |
| Iron:Copper | 27.05 | <15 |
| Calcium:Phosphorus | 0.02 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 64%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
52% of insulinogenic calories