Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted

Composition

Energy

Protein 30.1 g · 120 kcal/100g

Fat 3.8 g · 34 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 65 g

Total energy 162 kcal

Energy is predominantly from protein (78%); EFSA recommends 10–35% for a balanced diet

Total fat

3.8g

Saturated

1.4g

Monounsat.

1.6g

Polyunsat.

0.3g

Omega-3

0.01g

Omega-6

0.19g

Saturated fat is 7.7% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 38.6 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 2 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 0.3 mg

Vitamin K 2 µg

Thiamin (B1) 0.08 mg

Riboflavin (B2) 0.29 mg

Niacin (B3) 8.0 mg

Pantothenic (B5) 0.4 mg

Vitamin B6 0.78 mg

Folate (B9) 5 µg

Vitamin B12 2.03 µg

Minerals

Calcium 16 mg

Iron 2.9 mg

Magnesium 15 mg

Phosphorus 272 mg

Potassium 387 mg

Sodium 67 mg

Zinc 4.6 mg

Copper 0.06 mg

Manganese 0.01 mg

Selenium 27.4 µg

Notable source of Vitamin B12 (81% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.