How many calories are in round roast beef?

November 5, 2025 •

4 min read

According to the USDA, a 3-ounce cooked serving of lean top round roast contains approximately 138 calories, with minimal fat. Understanding how many calories are in round roast beef is key to incorporating this versatile and nutritious cut into a balanced diet, as the calorie content can vary depending on the specific cut and preparation.

Quick Summary

The calorie count for round roast beef depends on the specific cut and whether excess fat is trimmed, typically ranging from 135 to 150 calories for a 3-ounce lean serving. It's a high-protein, nutrient-dense option.

Key Points

Lean Protein Source: A typical 3-ounce serving of cooked, lean round roast beef contains approximately 135 to 150 calories, primarily from high-quality protein.
Cut Matters: The calorie count varies by cut; eye of round is generally the leanest, followed by top round and bottom round.
Trim Fat for Fewer Calories: Trimming all visible fat before cooking is the most effective way to minimize the fat and calorie content.
Nutrient-Dense: Despite being lower in calories than fattier cuts, round roast is rich in essential nutrients like iron, zinc, and B vitamins.
Control with Cooking: Preparation is key; dry roasting or slow-cooking without added fats helps maintain a lower calorie count.
Heart-Healthy Option: As part of a balanced diet, lean round roast can support heart health by providing important nutrients while keeping saturated fat intake low.

Calorie Breakdown by Round Roast Cut

While the round roast is generally considered a lean cut of beef, the exact calorie count varies slightly based on the specific part of the round. The term "round roast" can refer to several cuts, including the top round, eye of round, and bottom round, all of which come from the muscular rear leg of the cattle. As such, they are naturally low in fat compared to other beef cuts.

Eye of Round Roast

For calorie-conscious diners, the eye of round is often the leanest option. A 3-ounce serving of lean eye of round, cooked and roasted with fat trimmed to 0 inches, contains about 145 calories. This makes it an excellent choice for those looking to maximize protein intake while minimizing fat and calories.

Top Round Roast

Similar to the eye of round, the top round is another very lean choice. A 3-ounce portion of cooked, lean top round roast has around 138 calories. It is known for a solid protein-to-fat ratio, offering substantial nutritional value without excess calories.

Bottom Round Roast

The bottom round cut typically falls in a similar calorie range to other round roasts, though it has a slightly tighter grain. A 3-ounce serving of lean bottom round roast, with fat trimmed, contains roughly 149 calories. Its texture makes it ideal for slow cooking or slicing thin for sandwiches.

Factors Affecting Calorie Count

Several factors can influence the final calorie count of your round roast beef, extending beyond the choice of cut. Awareness of these can help you better manage your nutritional intake.

Fat Trimming: The single biggest factor in controlling calories is trimming visible fat before cooking. Choosing a cut that is already graded as lean and then trimming any remaining excess fat will produce the lowest calorie result.
Cooking Method: Adding butter or oil during the cooking process will increase the calorie count. Dry roasting is generally the healthiest preparation method for this cut. Slow-cooking or braising can also keep the fat content low, especially if you avoid adding extra oils.
Portion Size: A standard 3-ounce serving is typically used for nutritional calculations. Increasing the portion size will, of course, increase the total calories consumed. Use a kitchen scale to accurately portion your meat for the most precise calorie tracking.
Grade of Meat: The grade of beef (e.g., Prime, Choice, Select) can indicate its marbling, or intramuscular fat content. A Prime grade cut will have more fat and therefore more calories than a Select grade cut from the same round portion.

Round Roast vs. Other Beef Cuts: A Nutritional Comparison

To put the calorie count of round roast into perspective, it's helpful to compare it with other popular beef cuts. As seen below, round roast is one of the leaner options available.


Beef Cut (3oz, cooked)	Approximate Calories	Protein (g)	Total Fat (g)	Notes
Eye of Round Roast (Lean)	~145	~25	~4	Very lean, excellent for low-fat diets.
Top Round Steak (Lean)	~140	~25	~3.2	Good balance of protein and lean fat.
Ribeye Steak	~290	~24	~20	Significantly higher fat and calorie content due to marbling.
T-bone Steak	~275	~25	~18	Higher calorie count from fat content.

Health Benefits of Round Roast Beef

Beyond its lean calorie profile, round roast is a highly nutritious food that can contribute positively to your health. It is an excellent source of several essential vitamins and minerals.

High-Quality Protein: Beef is a complete protein, providing all the essential amino acids needed for muscle repair and growth. This makes round roast a great option for athletes or anyone focused on building lean muscle mass.
Rich in Iron: The iron found in beef is heme iron, which is more easily absorbed by the body than non-heme iron from plant sources. Iron is crucial for oxygen transport and preventing fatigue.
Excellent Source of B Vitamins: Round roast is packed with B vitamins, including B12, B6, niacin (B3), and riboflavin (B2). These are vital for energy metabolism, nerve function, and overall well-being.
Zinc for Immunity: Beef is a significant source of zinc, a mineral that supports the immune system, wound healing, and cell growth.

Conclusion

Round roast beef is a nutrient-dense, high-protein, and relatively low-calorie meat choice that can be a healthy part of your diet. The calorie count varies slightly depending on whether you choose eye of round, top round, or bottom round, but all are lean options. By trimming visible fat and opting for dry-heat cooking methods like roasting, you can easily control the calorie content. Paired with fiber-rich vegetables, a serving of round roast provides a satisfying and healthy meal packed with essential vitamins and minerals.

For additional nutritional information and recipes, consult the resources available from sources like the Beef Checkoff Program.

Frequently Asked Questions

The eye of round roast is typically the leanest cut of the round, containing fewer calories and less fat per serving compared to the top or bottom round.

Yes, the cooking method can affect the final calorie count. Using dry-heat methods like roasting without adding extra oils or butter results in a lower-calorie dish. Adding fats increases the total calorie content.

Yes, because it is a lean, high-protein cut, round roast beef can be beneficial for weight management. The protein helps increase satiety, which can help control appetite and prevent overeating.

A 3-ounce serving of cooked, lean round roast typically provides around 25 to 26 grams of high-quality, complete protein.

To keep round roast low in calories and tender, quick, high-heat roasting to a rare or medium-rare temperature is recommended. Slow-cooking or braising is another method that works well to tenderize this lean cut.

Trimming visible fat before cooking significantly lowers the calorie count by removing excess lipids. Choosing leaner grades of beef and trimming further ensures the lowest possible calorie content.

To create a low-calorie meal, pair thinly sliced, roasted round beef with a large portion of steamed or roasted vegetables. Serve it over brown rice for complex carbohydrates, and use a light sauce or seasoning instead of heavy gravies.