Meat
raw eye of round beef roast.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
eye of round beef
SERVING
CALORIES
124
PROTEIN
23.3g
CARBS
0g
FAT
3.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories124kcal—
Protein23.3g47%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.4g4%
Saturated fat1.3g6%
Trans fat0.17g—
Cholesterol60mg20%
Water73.1g—
MINERALS
Sodium53mg2%
Potassium317mg7%
Calcium13mg1%
Iron1.4mg8%
Magnesium12mg3%
Phosphorus221mg18%
Zinc3.4mg31%
Copper0.04mg4%
Manganese0mg0%
Selenium22.4µg41%
VITAMINS
Vitamin A3.0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.24mg2%
Vitamin K1.5µg1%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.18mg14%
Niacin (B3)6.7mg42%
Pantothenic acid (B5)0.35mg7%
Vitamin B60.64mg38%
Folate (B9)4.0µg1%
Vitamin B121.8µg76%
%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 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, repair, 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 and the formation of red blood cells.
- ✓Good source of zinc, which is vital for immune system function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Due to its leanness, eye of round benefits from moist-heat cooking methods like braising or slow cooking to ensure tenderness.
- 2When roasting, cook to a rare or medium-rare internal temperature (125-135°F / 52-57°C) and slice very thinly against the grain to maximize tenderness.
- 3This cut is ideal for making deli-style roast beef for sandwiches, as it holds its shape well and slices neatly.
- 4Marinating the roast for at least 4-6 hours before cooking can help to add flavor and moisture to this lean cut.
STORAGE
Keep it fresh.
- Refrigerate raw roast immediately at 40°F (4°C) or below in its original packaging 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 up to 12 months.
FAQ
Frequently asked questions.
Is eye of round beef roast healthy?
Yes, eye of round is one of the leanest cuts of beef available, making it a heart-healthy choice for red meat. It is low in calories and saturated fat while providing high-quality protein, heme iron, and essential B vitamins.
How much protein is in eye of round beef?
A 100g serving of raw eye of round beef contains approximately 23.27g of protein. This high protein density makes it an excellent food for muscle repair, growth, and overall metabolic health.
Is eye of round beef good for weight loss?
Yes, it is an ideal protein source for weight loss because it is very lean, containing only 124 calories and about 3.44g of fat per 100g. Its high protein content promotes satiety, helping you feel full for longer periods.
Is eye of round beef keto-friendly?
Yes, eye of round beef is keto-friendly as it contains 0g of carbohydrates. However, because it is very lean, those on a strict ketogenic diet may need to add healthy fats, such as butter or olive oil, to meet their daily fat macros.
Is eye of round beef gluten-free?
Raw eye of round beef is naturally gluten-free. If you are buying pre-marinated or seasoned versions, check the label carefully as some commercial marinades or spice rubs may contain gluten-based thickeners or additives.
How do you cook eye of round beef so it is not tough?
Because it is a lean muscle, it can become tough if overcooked. The best methods are slow-roasting at a low temperature to medium-rare (135°F/57°C) or using moist heat methods like braising in a slow cooker to break down the connective tissue.
What is the best way to slice eye of round roast?
To maximize tenderness, always slice eye of round roast thinly against the grain. This shortens the long muscle fibers, making the meat much easier to chew and improving the overall eating experience.
How long does raw eye of round beef last in the fridge?
Raw eye of round beef roast can be safely stored in the refrigerator for 3 to 5 days. Keep it in its original packaging or an airtight container in the coldest part of the fridge to maintain its quality.
Can you freeze eye of round beef roast?
Yes, you can freeze it for 6 to 12 months for optimal quality. For the best results, wrap it tightly in plastic wrap and place it in a heavy-duty freezer bag or use a vacuum sealer to prevent freezer burn.
Is eye of round beef a lean cut?
Yes, eye of round is classified as an 'extra lean' cut of beef. It comes from the round (hindquarters) of the cow, which is a hard-working muscle group that contains very little intramuscular fat or marbling.
