Meat
fast fried New Zealand rump centre lean beef.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
fried NZ rump steakpan-seared lean rump beeffried beef rump centre
SERVING
CALORIES
218
PROTEIN
30.2g
CARBS
0g
FAT
10.8g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories218kcal—
Protein30.2g60%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat10.8g14%
Saturated fat4.2g21%
Trans fat0.40g—
Cholesterol88mg29%
Water58.4g—
MINERALS
Sodium65mg3%
Potassium380mg8%
Calcium12mg1%
Iron2.8mg16%
Magnesium25mg6%
Phosphorus240mg19%
Zinc5.4mg49%
Copper0.10mg11%
Manganese0.01mg0%
Selenium32.5µg59%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.30mg2%
Vitamin K1.5µg1%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.22mg17%
Niacin (B3)6.8mg43%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.50mg29%
Folate (B9)8.0µg2%
Vitamin B122.4µg100%
%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 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein for muscle repair
- ✓Rich in Vitamin B12 which supports nervous system health
- ✓High in bioavailable iron to help prevent anemia
- ✓Provides significant amounts of zinc for immune system support
- ✓Contains selenium, a powerful antioxidant
COOKING TIPS
In the kitchen.
- 1Pat the meat dry before frying to ensure a good sear and prevent steaming
- 2Allow the beef to rest for 5 minutes after frying to retain juices
- 3Slice against the grain to ensure maximum tenderness when eating
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 3-4 days
- Can be frozen for up to 2-3 months if wrapped tightly in moisture-proof foil or freezer bags
- Keep away from raw foods to prevent cross-contamination
FAQ
Frequently asked questions.
How long does cooked rump beef last in the fridge?
When stored in an airtight container, it will remain safe and tasty for 3 to 4 days.
Can I freeze fried beef rump?
Yes, you can freeze it for 2-3 months. For best results, thaw it in the refrigerator before reheating.
What is the best way to reheat fried beef without it getting tough?
Reheat it gently in a pan over medium heat with a splash of water or broth, or use a low microwave setting.
Is rump beef a lean cut?
Yes, the rump centre is considered a lean cut, especially when the external fat cap is removed.
What can I substitute for rump beef?
Sirloin (porterhouse) or flank steak are excellent substitutes for fast frying.
Why is New Zealand beef often preferred?
New Zealand beef is typically grass-fed, which often results in a higher Omega-3 fatty acid profile and a distinct lean quality.
How do I know when the beef is cooked to medium-rare?
Use a meat thermometer; medium-rare is reached at an internal temperature of approximately 55-57°C (130-135°F).
Does frying beef significantly increase the calorie count?
Fast frying adds roughly 1-2 grams of fat per serving compared to grilling, depending on the amount of oil used in the pan.
