Meat
raw New Zealand rump centre lean beef.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
141
PROTEIN
21.7g
CARBS
0g
FAT
6.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories141kcal—
Protein21.7g43%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat6.0g8%
Saturated fat2.0g10%
Trans fat0.13g—
Cholesterol55mg18%
Water72.2g—
MINERALS
Sodium49mg2%
Potassium343mg7%
Calcium4.0mg0%
Iron2.3mg13%
Magnesium22mg5%
Phosphorus191mg15%
Zinc3.5mg31%
Copper0.11mg12%
Manganese0.01mg0%
Selenium1.5µg3%
VITAMINS
Vitamin A7.0µg1%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.32mg2%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.12mg9%
Niacin (B3)2.7mg17%
Pantothenic acid (B5)0.58mg12%
Vitamin B60.28mg16%
Vitamin B122.1µg90%
%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 piece180g
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.
- 1Bring the steak to room temperature for 20-30 minutes before cooking to ensure it cooks evenly.
- 2Pat the surface completely dry with paper towels before seasoning; this helps to create a perfect sear and crust.
- 3Cook quickly over high heat (pan-searing, grilling, or broiling) to medium-rare (55-57°C / 130-135°F) to maintain tenderness, as rump can become tough if overcooked.
- 4Always let the steak rest for 5-10 minutes after cooking before slicing against the grain to allow juices to redistribute, ensuring a more tender and flavorful result.
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator, typically the bottom shelf, at or below 4°C (40°F). Use within 3-5 days of purchase.
- For longer storage, wrap tightly in plastic wrap and freezer paper or a vacuum-sealed bag and freeze at -18°C (0°F) for up to 12 months.
FAQ
Frequently asked questions.
What are the health benefits of raw New Zealand rump centre lean beef?
New Zealand rump centre lean beef is an excellent source of high-quality complete protein, essential for muscle building and repair. It's rich in highly bioavailable heme iron, preventing anemia, and provides significant Vitamin B12 for nerve function and red blood cell formation. Additionally, it's a good source of zinc, vital for immune health and cell growth.
How much protein and calories are in 100g of raw New Zealand rump centre lean beef?
Per 100g, raw New Zealand rump centre lean beef contains approximately 141 calories and a substantial 21.74g of protein. It has 0g carbohydrates and 6.05g of fat, making it a very lean protein source.
Is raw New Zealand rump centre lean beef good for weight management?
Yes, its high protein content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Being lean with low fat and zero carbs, it's an excellent choice for those looking to manage their weight while maintaining muscle mass.
Is raw New Zealand rump centre lean beef gluten-free and suitable for a keto diet?
Yes, raw New Zealand rump centre lean beef is naturally gluten-free as it contains no grains or gluten-containing ingredients. With 0g carbohydrates and a good balance of protein and fat, it is also highly suitable for a ketogenic diet.
Can individuals with diabetes safely consume raw New Zealand rump centre lean beef?
Yes, individuals with diabetes can safely consume New Zealand rump centre lean beef. It contains 0g carbohydrates, meaning it will not impact blood sugar levels. Its high protein content can also help with satiety and blood sugar regulation.
What is the best way to cook raw New Zealand rump centre lean beef to maintain its tenderness?
To maintain tenderness, cook rump centre lean beef quickly over high heat to medium-rare or medium. Grilling, pan-frying, or broiling are excellent methods. Allow it to rest for 5-10 minutes after cooking to redistribute juices, ensuring a tender and flavorful result.
What does New Zealand rump centre lean beef taste like, and what are its best uses?
New Zealand rump centre lean beef has a robust, beefy flavor with a firm yet tender texture when cooked correctly. It's versatile and excellent for steaks, stir-fries, roasts, or sliced thinly for sandwiches, offering a satisfying taste without excessive fat.
How should I properly store raw New Zealand rump centre lean beef?
Store raw New Zealand rump centre lean beef in its original packaging or in an airtight container on the lowest shelf of your refrigerator. This prevents any juices from contaminating other foods. Ensure your refrigerator temperature is at or below 4°C (40°F).
How can I tell if raw New Zealand rump centre lean beef is fresh?
Fresh raw beef should have a bright red color, a firm texture, and a mild, slightly metallic smell. Avoid beef that appears dull, has a slimy texture, or emits a strong, sour, or off-putting odor, as these are signs of spoilage.
Can raw New Zealand rump centre lean beef be frozen, and for how long?
Yes, raw New Zealand rump centre lean beef can be frozen to extend its shelf life. For best quality, wrap it tightly in plastic wrap and then in foil or place it in a freezer-safe bag. It can be safely stored in the freezer for 6-12 months.
