Top round, also known as London Broil or Minute Steak, is an excellent source of protein. One 3 oz. serving of broil top round, trimmed to 1/8-inch fat, provides more than 40 percent of the dietary reference intake, or DRI, of protein for both men and women. Percentages listed are for adults under age 50.
Calories
One 3 oz. serving of top round London Broil, trimmed to 1/8-inch fat, contains 190 calories. Like most meats, all of the calories in top round come from protein and fat. Top round contains no carbohydrates, sugar or fiber.
Protein
Three ounces of broiled top round contain 26.1g of protein, which contribute 112 of the 190 calories. This provides 57 percent of the DRI of protein for women and 47 percent for men. Like all animal products, top round is a complete protein, providing all nine of the essential amino acids, especially lysine and leucine.
Fat
The remaining 78 calories in top round come from the 8.7g of fat per serving. Of this amount, 3.3g are saturated fat. The Center for Nutrition Policy and Promotion recommends that less than 10 percent of the daily calories come from saturated fat. The 30 calories of saturated fat in top round would supply 15 percent of this amount for an adult on a 2,000-calorie per day diet. Top round contains 78mg of cholesterol, which is 26 percent of the maximum recommended daily amount.
Minerals
Top round, like most beef, provides many essential minerals, including iron. One serving provides 27 percent of the DRI for iron for men and 12 percent for women. One 3 oz. serving also supplies 54 percent of the DRI for zinc for women and 39 percent for men. Additionally, one serving provides 50 percent of the DRI for selenium, 23 percent of the DRI for phosphorus and 11 percent of the DRI for potassium.
Vitamins
Although top round is low in fat-soluble vitamins, it does contain numerous water-soluble B vitamins. One serving supplies 26 percent of the DRI for B6 as well as 34 percent of the DRI for niacin for women and 29 percent for men. One serving also provides more than 50 percent of the DRI for B12 and more than 10 percent for both riboflavin and pantothenic acid. In addition, one serving of top round provides 23 percent of the DRI for choline for women and 18 percent for men.
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