Meat
raw choice beef eye of round roast.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
choice beef round roast
SERVING
CALORIES
173
PROTEIN
21.7g
CARBS
0g
FAT
8.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories173kcal—
Protein21.7g43%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat8.9g11%
Saturated fat3.5g18%
Cholesterol70mg23%
Water68.6g—
MINERALS
Sodium55mg2%
Potassium334mg7%
Calcium16mg1%
Iron1.9mg11%
Magnesium23mg5%
Phosphorus206mg16%
Zinc4.0mg36%
Copper0.10mg11%
Manganese0.01mg0%
Selenium26.1µg47%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.33mg2%
Vitamin K1.3µg1%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.15mg12%
Niacin (B3)6.6mg41%
Pantothenic acid (B5)0.63mg13%
Vitamin B60.64mg38%
Folate (B9)12µg3%
Vitamin B121.8µg77%
%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 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle repair, growth, and overall body function.
- ✓Rich in heme iron, a highly bioavailable form of iron that helps prevent 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.
- ✓Good source of zinc, which is vital for a healthy immune system, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Due to its leanness, eye of round benefits from low-and-slow cooking methods like roasting at a low temperature (250-300°F / 120-150°C) or braising to break down connective tissue and retain moisture.
- 2Avoid overcooking; use a meat thermometer and aim for an internal temperature of 130-135°F (54-57°C) for medium-rare for the most tender result.
- 3Always let the roast rest for 15-20 minutes after cooking before carving. This allows the juices to redistribute throughout the meat.
- 4Slice the roast very thinly against the grain to maximize tenderness, making it perfect for deli-style roast beef sandwiches.
STORAGE
Keep it fresh.
- Refrigerate raw roast in its original packaging or on a plate to catch drips at 40°F (4°C) or below for up to 3-5 days.
- For long-term storage, wrap tightly in plastic wrap and heavy-duty foil or a freezer bag, and freeze at 0°F (-18°C) for 6 to 12 months for best quality.
- Thaw frozen roasts safely in the refrigerator over 24-48 hours; never thaw at room temperature.
FAQ
Frequently asked questions.
Is eye of round roast healthy?
Yes, eye of round roast is a very healthy cut of beef. It's an excellent source of high-quality protein, essential for muscle health, and rich in vital nutrients like heme iron, Vitamin B12, and zinc, which support blood health, nerve function, and immunity. Its leanness also makes it a good choice for a balanced diet.
How much protein and calories are in eye of round roast?
A 100g serving of cooked eye of round roast contains approximately 173 calories and an impressive 21.68g of high-quality protein. It also has 8.91g of fat and 0g of carbohydrates, making it a nutrient-dense option.
Is eye of round roast good for weight loss?
Yes, eye of round roast can be beneficial for weight loss due to its high protein content and relatively low fat and calorie count compared to other beef cuts. Protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake.
Is eye of round roast keto-friendly or low-carb?
Absolutely, eye of round roast is an excellent choice for keto and low-carb diets. It contains 0g of carbohydrates per serving, providing pure protein and healthy fats without impacting carb limits.
Is eye of round roast gluten-free?
Yes, raw choice beef eye of round roast is naturally gluten-free. As an unprocessed cut of meat, it does not contain any gluten-containing grains or additives.
How do you cook eye of round roast to prevent it from being tough?
Eye of round is a lean cut, so it benefits from slow, moist cooking methods like braising, stewing, or roasting to a medium-rare internal temperature (around 135-140°F / 57-60°C) followed by thin slicing against the grain. Marinating can also help tenderize it.
What does eye of round roast taste like?
Eye of round roast has a distinct, robust beefy flavor. Because it's a lean cut, it doesn't have a lot of marbling, so its taste is less rich and buttery than fattier cuts, but it's very satisfying for those who enjoy a strong beef essence.
How should I store raw eye of round roast?
Store raw eye of round roast in its original packaging or wrapped tightly in plastic wrap or foil in the coldest part of your refrigerator, typically the bottom shelf. Place it on a plate or in a container to catch any drips and prevent cross-contamination.
How long does raw eye of round roast last in the refrigerator and freezer?
Raw eye of round roast can be stored in the refrigerator for 3-5 days. For longer storage, it can be frozen at 0°F (-18°C) or colder for 6-12 months, maintaining its quality if properly wrapped to prevent freezer burn.
Can eye of round roast be used for deli meat or cold cuts?
Yes, eye of round roast is a popular choice for making homemade deli meat or cold cuts. Its lean nature and uniform shape make it ideal for roasting and then thinly slicing for sandwiches or salads.
