Meat
fast fried New Zealand rump centre beef with separable lean and fat.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
192
PROTEIN
30g
CARBS
0g
FAT
8.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories192kcal—
Protein30g60%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat8.0g10%
Saturated fat2.8g14%
Trans fat0.17g—
Cholesterol78mg26%
Water61.5g—
MINERALS
Sodium55mg2%
Potassium425mg9%
Calcium5.0mg0%
Iron3.0mg16%
Magnesium29mg7%
Phosphorus253mg20%
Zinc4.0mg37%
Copper0.14mg16%
Manganese0.01mg0%
Selenium1.9µg3%
VITAMINS
Vitamin A12µg1%
Vitamin C0mg0%
Vitamin D0.20µg1%
Vitamin E0.56mg4%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.20mg15%
Niacin (B3)3.9mg24%
Pantothenic acid (B5)0.77mg15%
Vitamin B60.27mg16%
Vitamin B122.2µg92%
%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 cup150g
1 oz28.4g
1 lb453.6g
1 piece90g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, maintenance, and repair.
- ✓Rich in heme iron, a highly bioavailable form that helps prevent iron-deficiency anemia and supports oxygen transport in the blood.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function, DNA synthesis, and the formation of red blood cells.
- ✓A good source of zinc, which is vital for a healthy immune system, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Rump centre is a lean cut, so it benefits from high-heat, fast cooking methods like pan-searing or stir-frying to keep it tender.
- 2Ensure the pan is very hot before adding the beef to achieve a good sear, which locks in juices and develops flavor.
- 3Avoid overcooking, as this will make the lean rump cut tough and dry. Aim for medium-rare to medium for the best texture.
- 4After cooking, let the beef rest for 5-10 minutes before slicing. This allows the juices to redistribute throughout the meat, resulting in a more tender and flavorful bite.
STORAGE
Keep it fresh.
- Store leftover cooked beef in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 3-4 days.
- For longer storage, freeze the cooked beef in a freezer-safe bag or container, removing as much air as possible. It will maintain best quality for 2-3 months.
FAQ
Frequently asked questions.
Is fast fried New Zealand rump centre beef healthy?
Yes, it's an excellent source of high-quality protein, essential for muscle health. It's also rich in vital nutrients like heme iron, Vitamin B12, and zinc, which support blood health, nerve function, and immunity. While it contains fat, the 'separable lean and fat' aspect allows for leaner consumption.
How much protein and calories are in fast fried New Zealand rump centre beef?
Per 100g, fast fried New Zealand rump centre beef provides approximately 30.01g of high-quality protein and around 192 calories. It contains 0g carbohydrates and 7.96g of fat, making it a nutrient-dense protein source.
Is fast fried New Zealand rump centre beef good for weight loss?
Yes, it can be beneficial for weight loss due to its high protein content (30.01g per 100g), which promotes satiety and helps preserve muscle mass during calorie restriction. With 192 calories per 100g and 0g carbs, it fits well into many controlled-calorie diets, especially if the separable fat is trimmed.
Is fast fried New Zealand rump centre beef keto-friendly?
Absolutely. With 0g carbohydrates per 100g, it's an ideal protein source for a ketogenic diet. Its moderate fat content (7.96g per 100g) and high protein contribute to meeting macronutrient goals for ketosis.
Is fast fried New Zealand rump centre beef gluten-free?
Yes, plain beef, including New Zealand rump centre beef, is naturally gluten-free. As long as no gluten-containing marinades, breading, or sauces are added during the 'fast frying' process, it remains a safe option for those with gluten sensitivities or celiac disease.
How do you cook fast fried New Zealand rump centre beef?
For 'fast fried' rump centre, quickly sear thin slices or small cubes in a hot pan with a little oil for 2-4 minutes until browned on all sides and cooked to your desired doneness. Rump is best cooked quickly to medium-rare to medium to maintain tenderness, as overcooking can make it tough.
What does fast fried New Zealand rump centre beef taste like?
New Zealand rump centre beef has a robust, beefy flavor. When fast fried, it develops a delicious caramelized crust, enhancing its savory notes. It's generally lean but still tender, offering a satisfying chew.
How do you store fast fried New Zealand rump centre beef?
Cooked fast fried beef should be stored in an airtight container in the refrigerator and consumed within 3-4 days. Raw rump beef should be kept in its original packaging or a sealed bag in the coldest part of the refrigerator for 3-5 days, or frozen for up to 6-12 months.
How long does fast fried New Zealand rump centre beef last?
Once cooked and fast fried, the beef will last safely in the refrigerator for 3-4 days. If frozen after cooking, it can last for 2-3 months, though quality may degrade slightly over time.
Can I remove the fat from New Zealand rump centre beef to make it leaner?
Yes, the description 'with separable lean and fat' indicates that the fat can be trimmed away. This allows you to easily reduce the overall fat content and calories, making it an even leaner protein choice if desired, without compromising the beefy flavor of the rump.
