瘦牛肉（烤）热量与蛋白质（每100克）Lean beef (top round), grilled: calories & protein per 100 g
数据Data: USDA FoodData Central #168649 (SR Legacy) — “Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled”. 图片Photo: hiwarz, CC BY 2.0 · 版权credits
瘦牛肉（烤）不同重量的热量Lean beef (top round), grilled by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 81 | 15.1 | 0 | 1.9 |
| 100 g | 162 | 30.1 | 0 | 3.8 |
| 150 g | 243 | 45.2 | 0 | 5.7 |
| 200 g | 324 | 60.2 | 0 | 7.6 |
鱼、禽、蛋和瘦肉建议平均每天 120–200 g，优先选择鱼和禽；大豆制品是优质植物蛋白。 在本站 23 种肉蛋豆中，瘦牛肉（烤）的热量由低到高排第 12 位。
Aim for an average 120–200 g/day of fish, poultry, eggs and lean meat, favouring fish and poultry; soy foods are good plant protein. Among the 23 protein foods on this site, lean beef (top round), grilled ranks #12 from lowest to highest in calories.
与同类食物对比（每100克）Compared with similar foods (per 100 g)
| 食物Food | kcal | 蛋白质 gProtein g | 每100kcal蛋白质Protein /100 kcal |
|---|---|---|---|
| 鸡蛋（水煮）Egg, hard-boiled | 155 | 12.6 | 8.1 |
| 瘦牛肉（烤）Lean beef (top round), grilled | 162 | 30.1 | 18.6 |
| 鲤鱼（熟）Carp, cooked | 162 | 22.9 | 14.1 |
| 鹰嘴豆（煮熟）Chickpeas, boiled | 164 | 8.9 | 5.4 |
| 鸡胸肉（烤，去皮）Chicken breast, roasted, skinless | 165 | 31 | 18.8 |
常见问题FAQ
100克瘦牛肉（烤）多少热量？How many calories in 100 g of lean beef (top round), grilled?
约 162 千卡（kcal），蛋白质 30.1 g、碳水化合物 0 g、脂肪 3.8 g（USDA FDC 168649）。
About 162 kcal, with 30.1 g protein, 0 g carbohydrate and 3.8 g fat (USDA FDC 168649).
瘦牛肉（烤）的蛋白质含量高吗？Is lean beef (top round), grilled high in protein?
每 100 kcal 约含 18.6 g 蛋白质，属于高蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 18.6 g protein per 100 kcal — high protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃瘦牛肉（烤）吗？Can I eat lean beef (top round), grilled while losing weight?
可以，关键是份量和全天总热量。150 g 约 243 kcal，约占 1800 kcal 目标的 14%。把它记到对应餐次，看是否在该餐的建议范围内。
Yes — portion and daily total matter most. 150 g is about 243 kcal, roughly 14% of an 1,800 kcal target. Log it to see whether the meal stays in range.