Protein
boneless beef roast.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
roast beef boneless
SERVING
CALORIES
180
PROTEIN
22g
CARBS
0g
FAT
10g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories180kcal—
Protein22g44%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat10g13%
Saturated fat3.8g19%
Trans fat0.50g—
Cholesterol70mg23%
Water68g—
MINERALS
Sodium55mg2%
Potassium340mg7%
Calcium12mg1%
Iron2.4mg13%
Magnesium21mg5%
Phosphorus200mg16%
Zinc5.2mg47%
Copper0.10mg11%
Manganese0.01mg0%
Selenium25µg45%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.20mg1%
Vitamin K1.2µg1%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.18mg14%
Niacin (B3)5.5mg34%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.40mg24%
Folate (B9)8.0µg2%
Vitamin B122.6µg108%
%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 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 oz28.4g
1 lb453.6g
1 ml0.6g
1 liter583.3g
1 piece85g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of high-quality complete protein, essential for muscle growth, repair, and maintenance.
- ✓Excellent source of heme iron, which is more easily absorbed by the body than non-heme iron from plants, helping to prevent anemia.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Contains abundant zinc, which supports immune function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1For a tender result, cook low and slow using methods like braising, slow cooking, or roasting at a lower temperature (e.g., 275-325°F / 135-163°C).
- 2Always allow the roast to rest for 15-20 minutes after cooking before slicing. This allows the juices to redistribute, resulting in a more moist and flavorful meat.
- 3Sear the roast on all sides in a hot pan with a little oil before roasting or slow cooking to develop a rich, flavorful crust through the Maillard reaction.
- 4Use a meat thermometer to ensure desired doneness. For medium-rare, aim for an internal temperature of 130-135°F (54-57°C).
STORAGE
Keep it fresh.
- Refrigerate raw beef roast in its original packaging at or below 40°F (4°C) and use within 3-5 days.
- For long-term storage, wrap tightly in plastic wrap and foil or a freezer bag and freeze at 0°F (-18°C) for 6-12 months for best quality.
- Store cooked roast in an airtight container in the refrigerator for 3-4 days.
FAQ
Frequently asked questions.
Is boneless beef roast healthy?
Yes, boneless beef roast is a nutrient-dense food that provides high-quality complete protein, essential for muscle maintenance and repair. It is an excellent source of heme iron, Vitamin B12, and zinc, which support energy levels, nerve function, and immune health.
How much protein is in a boneless beef roast?
A 100g serving of boneless beef roast contains approximately 22g of protein. This makes it a highly efficient source of all essential amino acids required by the human body.
Is boneless beef roast keto-friendly?
Yes, boneless beef roast is ideal for a ketogenic or low-carb diet because it contains 0g of carbohydrates. With 10g of fat and 22g of protein per 100g, it helps meet macronutrient goals while maintaining ketosis.
Is boneless beef roast gluten-free?
Plain, raw boneless beef roast is naturally gluten-free. However, if you are buying pre-marinated or seasoned roasts, check the label for additives like soy sauce or flour-based thickeners that may contain gluten.
How do you cook a boneless beef roast to keep it tender?
For the best results, sear the exterior in a hot pan first, then roast it in the oven at a low temperature (around 325°F/165°C). Using a meat thermometer and allowing the meat to rest for 15 minutes after cooking ensures the juices redistribute for a tender texture.
How long can I store a raw boneless beef roast in the fridge?
A raw boneless beef roast can typically be stored in the refrigerator for 3 to 5 days. Always keep it in the coldest part of the fridge and ensure it is tightly wrapped to prevent cross-contamination.
Can I freeze a boneless beef roast?
Yes, you can freeze a boneless beef roast for 6 to 12 months for optimal quality. For the best results, vacuum-seal the meat or wrap it tightly in plastic wrap and heavy-duty foil to prevent freezer burn.
What is the recommended internal temperature for a beef roast?
For a medium-rare roast, aim for an internal temperature of 135°F (57°C). For medium, aim for 145°F (63°C). Remember that the temperature will continue to rise by about 5 degrees while the meat rests.
Is boneless beef roast good for weight loss?
It can be a helpful part of a weight loss diet due to its high protein content, which increases satiety and helps prevent overeating. However, because it contains 180 calories and 10g of fat per 100g, portion control is important.
How do I know if a boneless beef roast has gone bad?
Signs of spoilage include a sour or ammonia-like smell, a slimy or sticky texture on the surface, and a distinct grey or greenish color. If any of these signs are present, the meat should be discarded immediately.
