1 serving (150 grams) contains 375 calories, 37.5 grams of protein, 27.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
595.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.9 g | 55% | |
| Saturated Fat | 16.7 g | 83% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 178.6 mg | 59% | |
| Sodium | 178.6 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 59.5 g | 119% | |
| Vitamin D | 16.7 mcg | 83% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 785.7 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beef rump steak
Beef rump steak is a lean cut of beef taken from the hindquarters of the cow, known for its rich flavor and firm texture. It is commonly used in various cuisines, including American, British, and French, as a versatile grilling or pan-frying steak option. This cut is relatively low in fat compared to other steaks and is an excellent source of high-quality protein. A 3-ounce (85g) cooked serving provides approximately 180 calories, 26g of protein, and 8g of fat, alongside vital nutrients such as iron, zinc, and B vitamins. Its nutrient density makes it a popular choice among those looking for a nutritious meat option that supports muscle development and energy metabolism.
Health Benefits
- Excellent source of protein, providing 26g per 3-ounce serving to support muscle growth and repair.
- High in iron, delivering around 2.6mg per serving, essential for oxygen transport and preventing anemia.
- Contains zinc, approximately 4.9mg per serving, which is crucial for immune function and wound healing.
Dietary Considerations
Selection and Storage
Store in the refrigerator at 32–40°F (0–4°C) and consume within 2-3 days of purchase, or freeze for up to 6 months. Keep the meat sealed to prevent contamination and drying out.
Common Questions About Beef rump steak Nutrition
Is beef rump steak high in protein?
Yes, beef rump steak is an excellent source of protein. A 100-gram serving contains approximately 26-28 grams of protein, making it ideal for muscle repair and maintenance. It is also low in carbohydrates, making it suitable for protein-focused diets.
Can I eat beef rump steak on a keto diet?
Absolutely, beef rump steak is highly compatible with a keto diet due to its high protein and fat content while being virtually free of carbohydrates. Ensure you pair it with low-carb sides like leafy vegetables to maintain keto compliance.
What are the health benefits and concerns of eating beef rump steak?
Beef rump steak is rich in essential nutrients such as iron, zinc, and vitamin B12, which support red blood cell production and immune health. However, it can be high in saturated fat, so moderate consumption is advisable to avoid cardiovascular concerns associated with excessive saturated fat intake.
What is the recommended portion size for beef rump steak?
A recommended serving size for beef rump steak is about 85-115 grams (3-4 ounces) for a balanced meal. This portion provides ample protein and nutrients without contributing excessive calories, typically around 150-200 calories depending on preparation.
How does beef rump steak compare to sirloin steak?
Beef rump steak is leaner and slightly less tender compared to sirloin steak due to its location on the cow's hindquarters. While sirloin may have more marbling and flavor, rump steak is often more affordable and can still be juicy and flavorful when cooked properly, such as through slow roasting or quick pan-searing.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
