Every 100 kcal of top round steak brings 17.2 g of protein. On that measure it ranks 30th of the 133 meats in this database and 98th of all 796 foods on the site. Measured by weight instead, its 31.8 g per 100 g ranks 11th in its group.
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.
Weight for weight, top round steak has 5.8 g of protein for each gram of fat (31.8 g against 5.45 g per 100 g).
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 quoted here is measured by weight at 85 g, and it covers about 54% of the 50 g FDA Daily Value for protein.
One of the leanest steaks on the carcass, which is why it is the usual cut for roast beef and jerky.
Serving sizes
Protein in common portions of top round steak
Protein and calories in Top round steak for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
31.8 g
185 kcal
3 oz cooked (serving used here)
85 g
27 g
157 kcal
1 lb
453.6 g
144.2 g
839 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in top round steak
The nine essential amino acids in Top round steak, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
2.53 g
2.15 g
80
lysine
2.69 g
2.29 g
85
valine
1.58 g
1.34 g
50
isoleucine
1.45 g
1.23 g
46
threonine
1.27 g
1.08 g
40
phenylalanine
1.26 g
1.07 g
40
methionine
0.829 g
0.7 g
26
histidine
1.02 g
0.87 g
32
tryptophan
0.209 g
0.18 g
7
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
31.8 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 27 g.
How much protein do you get per 100 calories of top round steak?
17.2 g. That figure divides its 31.8 g of protein per 100 g by its 185 kcal per 100 g, so it does not depend on serving size.
Is the protein in top round steak complete?
Yes. The protein in top round steak supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of top round steak?
About 54%. One 3 oz cooked serving has 27 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #171815 (Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.