Protein
beef eye of round roast.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
eye of roundbeef eye roundeye round roastlean beef roasteye of the round
SERVING
CALORIES
126
PROTEIN
23.5g
CARBS
0g
FAT
3.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories126kcal—
Protein23.5g47%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.5g4%
Saturated fat1.2g6%
Trans fat0.20g—
Cholesterol58mg19%
Water72.1g—
MINERALS
Sodium52mg2%
Potassium358mg8%
Calcium5.0mg0%
Iron1.9mg11%
Magnesium22mg5%
Phosphorus215mg17%
Zinc4.1mg37%
Copper0.08mg9%
Manganese0.01mg0%
Selenium26.2µg48%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.20mg1%
Vitamin K1.2µg1%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.18mg14%
Niacin (B3)5.8mg36%
Pantothenic acid (B5)0.35mg7%
Vitamin B60.52mg31%
Folate (B9)7.0µg2%
Vitamin B121.9µg79%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup246g
1 tablespoon15.4g
1 teaspoon5.1g
1 oz28.4g
1 lb453.6g
1 ml1g
1 liter1040g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein
- ✓Rich in Vitamin B12 for nerve function and blood health
- ✓High in Zinc which supports a healthy immune system
- ✓Contains bioavailable Heme Iron to prevent anemia
- ✓One of the leanest cuts of beef, low in saturated fat
COOKING TIPS
In the kitchen.
- 1Best cooked using low and slow methods like roasting or braising to prevent toughness
- 2Always slice against the grain to ensure a tender bite
- 3Allow the roast to rest for at least 10-15 minutes after cooking to retain juices
STORAGE
Keep it fresh.
- Store raw in the coldest part of the refrigerator for 3 to 5 days
- Freeze in airtight, moisture-proof wrap for up to 6-12 months
- Keep cooked leftovers refrigerated and consume within 3 to 4 days
FAQ
Frequently asked questions.
How long does beef eye of round roast last in the fridge?
Raw eye of round roast can be stored in the refrigerator for 3 to 5 days if kept in its original packaging or an airtight container.
Can I freeze eye of round roast?
Yes, it freezes very well. Wrap it tightly in plastic wrap and then foil or a freezer bag to prevent freezer burn; it will last 6 to 12 months.
What is the best way to cook this lean cut?
Because it is very lean, it can become tough. Slow roasting at a low temperature (around 250°F/120°C) until medium-rare or braising in liquid are the best methods.
What can I substitute for eye of round roast?
Top round roast or bottom round roast are the closest substitutes. Sirloin tip roast is also a good lean alternative.
Is eye of round roast a healthy choice?
Yes, it is considered one of the 'extra lean' cuts of beef, making it a great choice for those monitoring fat and calorie intake while seeking high protein.
How do I pick a good quality roast?
Look for meat that is bright cherry-red in color with no grey or brown spots. The surface should be moist but not slimy.
Should I marinate eye of round roast?
Marinating is highly recommended for this cut. Using an acidic marinade (with vinegar, citrus, or wine) for 6-24 hours helps break down tough muscle fibers.
What are common dishes made with this cut?
It is most commonly used for deli-style roast beef, pot roast, Swiss steak, or sliced thin for beef jerky.
How do I ensure the meat isn't chewy?
The two keys are not overcooking it (aim for medium-rare) and slicing it very thinly against the grain.
