Although steak can be fatty, much of the fat in cuts of beef is around the edges, so you can trim down the steak to reduce the fat and calorie content. Some fat is spread throughout the center of the meat -- this is known as marbling -- so trimmed round steaks aren't fat free, but they are moderately low in fat and rich in protein.
Calories
Trimmed round steaks are moderately low in calories, as a 3.5 oz. round steak, trimmed to 0 inches of fat, provides 162 calories. That amount makes up 8 percent of the daily suggested intake of 2,000 and is 52 more calories than a 3.5 oz. serving of chicken breast. It would take 17 minutes of jogging or 11 minutes of Rollerblading to burn 162 calories.
Fat
Trimmed round steaks are relatively low in fat; a 3.5 oz. serving contains just 4 g. Of that fat, just 1 g comes from saturated fat, a type of fat that can increase your cholesterol levels. Because of this potential harm, the American Heart Association recommends that you eat less than 16 g of saturated fat a day, and between 50 and 70 g of total fat daily.
Protein
Trimmed round steaks are a rich source of protein, as a 3.5 oz. steak contains 29 g of protein. That amount is nearly five times what an egg provides, at 6 g. The Institute of Medicine recommends eating 0.4 g of protein for each pound of your body weight every day, as protein helps build and repair your tissues and cells.
Carbohydrates
If you are on a low-carbohydrate diet plan, you can consume trimmed round steak, as it does not provide any carbs.
Cholesterol
A nutritional drawback of trimmed round steak is the cholesterol level. Each 3.5 oz. serving contains 55 mg cholesterol, which is 27.5 percent of the 200 mg suggested as a daily limit by the National Heart, Lung and Blood Institute. Consuming too much cholesterol can increase your risk of heart disease.
Vitamins and Minerals
Trimmed round steaks are a good source of iron, as a 3.5 oz. serving contains 14 percent of the daily suggested intake. This serving also provides 1 percent of the daily recommended calcium intake, but the steak is not a significant source of other nutrients.
References
- MyFitnessPal: Calories in Beef Eye of Round Steak ~ Cooked ~ Trimmed to 0" Fat
- LIVESTRONG.COM MyPlate: Calories in Chicken Breast (3.5 oz.)(Kroger)
- Mayo Clinic; "Exercise for Weight Loss: Calories Burned in 1 Hour"; December 2009
- American Heart Association; "Knowing Your Fats"; September 2010
- LIVESTRONG.COM MyPlate: Calories in Egg
- Harvard School of Public Health Nutrition Source: Protein
- Cleveland Clinic; Nutrition - Cholesterol Guidelines; July 2010
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