Top Round Roast and Steak Calories on Keto Diet

Introduction to Top Round Calories

The ketogenic or "keto" diet has become one of the most popular diets in recent years. This low-carb, high-fat diet helps promote weight loss and has been associated with many health benefits. When following a keto diet, paying attention to calories and macros (protein, fat and carbs) is very important.

One food that can fit well into a keto diet is top round roast. Top round is a lean, inexpensive cut of beef that provides an impressive amount of protein without too many calories. Understanding the calorie content in top round cuts of varying sizes can help you stay within your daily calorie needs on a keto diet.

What is Top Round?

Top round roast comes from the round primal cut of a cow. It is located near the hind legs and rump of the animal. This is a working muscle area of the cow, so top round roasts tend to be leaner than other beef cuts.

Top round has a uniform shape and is divided into smaller cuts like top round steak, London broil, and eye of round roast or steak. Since it comes from an active muscle group, top round can be tougher than fattier cuts of beef unless properly tenderized by marinading, pounding or braising the meat.

Nutrition Facts for Top Round

Here are some of the main nutrition facts for a 3-ounce serving of top round roast:

• Calories: 143
• Protein: 24 grams
• Fat: 4 grams
• Saturated Fat: 1.5 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugar: 0 grams

As you can see, top round is a lean source of protein without much fat or carbohydrates. It fits perfectly into a keto diet.

Calories in Top Round Cuts

The calorie content of top round will vary depending on the specific cut and size or weight. Here is the calorie count for some common top round cuts:

Top Round Steak

• 4 ounces - 179 calories
• 8 ounces - 358 calories
• 12 ounces - 537 calories

London Broil

• 4 ounces - 179 calories
• 8 ounces - 358 calories
• 12 ounces - 537 calories

Eye of Round Roast

• 4 ounces - 179 calories
• 1 pound - 716 calories
• 2 pounds - 1,432 calories
• 3 pounds - 2,148 calories

Eye of Round Steak

• 4 ounces - 179 calories
• 8 ounces - 358 calories
• 12 ounces - 537 calories

Keep in mind that these values are for raw meat weights. The calorie content will change slightly after cooking due to water loss.

Benefits of Top Round on Keto

Including top round in your keto diet offers several benefits:

• High in protein - Each serving provides about 24g protein to help maintain muscle on keto.
• Low in fat - Top round has less than 5g fat per serving to keep calories in check.
• No carbs - Top round contains zero carbs to maintain ketosis.
• Nutrient-dense - Good amounts of vitamins like B12 and minerals like zinc and selenium.
• Budget-friendly - More affordable than other lean beef cuts like tenderloin.

Tips for Cooking Top Round

Top round can be tough if overcooked, so keep these tips in mind:

• Cook to medium rare doneness at 140F internal temperature.
• Slice very thinly across the grain of the meat.
• Marinade for 1-2 hours before cooking.
• Use moist cooking methods like braising or slow cooker.
• Combine with fat source like melted butter or olive oil.

Top Round Recipes for Keto

Here are some delicious keto recipes featuring top round roast or steak:

Easy Top Round Roast Recipe

Ingredients:

• 2lb top round roast
• 1 tbsp olive oil
• 1 tsp salt
• 1 tsp pepper
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tbsp fresh rosemary, chopped

Instructions:

1. Preheat oven to 300F.
2. Rub the roast all over with olive oil and sprinkle with salt, pepper and spices.
3. Place roast in a baking dish and insert a meat thermometer.
4. Roast for 60-75 minutes until it reaches an internal temperature of 140F.
5. Remove from oven, tent with foil and let rest 10 minutes before slicing.

Broiled Top Round Steaks

Ingredients:

• 1 1/2 pounds top round steak
• 1/4 cup soy sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon oregano

Instructions:

1. Whisk soy sauce, oil, garlic and oregano in a bowl.
2. Place steaks in a baking dish and pour marinade over the top.
3. Let marinate 30 minutes, turning halfway through.
4. Preheat broiler on high heat.
5. Broil steaks 6 inches from heat for 5 minutes per side.
6. Slice steak thinly and serve.

Slow Cooker Top Round Roast

Ingredients:

• 3 lb top round roast
• 1 onion, sliced
• 1 cup beef broth
• 2 tbsp apple cider vinegar
• 1 bay leaf
• 1 tbsp Worcestershire sauce
• 2 tsp Dijon mustard
• 1 tsp each salt and pepper

Instructions:

1. Place onion in slow cooker and top with roast.
2. Whisk together remaining ingredients and pour over roast.
3. Cook on low heat for 8 hours.
4. Remove roast and shred with two forks.
5. Return shredded meat to slow cooker and stir into juices.

Frequently Asked Questions

What are the best ways to serve top round?

Top round is very versatile. It can be roasted whole, cut into steaks, or sliced thin for stir-fries or fajitas. Round pairs well with starchy sides like mashed cauliflower or roasted vegetables to balance the leanness.

Is top round keto-friendly?

Definitely! Top round is one of the best keto cuts of beef due to its high protein content and low amounts of fat and carbs. It's great for staying in ketosis.

Whats the difference between top round steak and London broil?

London broil and top round steak come from the same large muscle so they are very similar. The only difference is London broil is flattened and thinner while top round steak is thicker. Either can be used in recipes interchangeably.

Should top round roast be cooked low and slow?

Yes, slow moist cooking methods like braising or using a slow cooker are best for top round roast. This allows the tough connective tissue to break down into tender and flavorful meat.

Is eye of round interchangeable with top round?

Eye of round is a subsection of the larger top round primal cut. While eye of round is distinctively shaped like a football, it has a similar leanness and flavor to top round roast or steaks.

What is the best doneness for top round?

Top round should be cooked to no more than medium rare, or about 140F internal temperature. This keeps the lean cut from drying out. Chilling the meat before slicing will make it easier to cut thin across the grain.

The Takeaway on Top Round Calories

When eating keto, it's important to pay attention to calories as well as fat, carbs, and protein. While top round is higher in calories than some other lean meats, it packs a hefty protein punch at around 140 calories per 3-ounce serving. Whether you opt for top round roast, steak, or eye of round, this budget-friendly cut can be a tasty addition to your keto diet!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.