Other
eye of round roast.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
round roastbeef round
SERVING
CALORIES
145
PROTEIN
26g
CARBS
0g
FAT
3.8g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories145kcal—
Protein26g52%
Carbohydrates0g0%
Fiber0g0%
Total fat3.8g5%
Saturated fat1.3g7%
Cholesterol68mg23%
Water82.4g—
MINERALS
Sodium64mg3%
Potassium397mg8%
Calcium23mg2%
Iron2.4mg13%
Magnesium28.3mg7%
Phosphorus250mg20%
Zinc4.8mg44%
Copper0.11mg12%
Manganese0.02mg1%
Selenium32.3µg59%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.33mg2%
Vitamin K1.0µg1%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.19mg15%
Niacin (B3)7.9mg49%
Pantothenic acid (B5)0.77mg15%
Vitamin B60.76mg45%
Folate (B9)15.8µg4%
Vitamin B122.2µg90%
%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 tablespoon8.8g
1 teaspoon2.9g
1 oz28.4g
1 lb453.6g
1 ml0.6g
1 liter583.3g
1 piece85g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, repair, and maintenance.
- ✓Rich in heme iron, which is highly bioavailable and helps prevent iron-deficiency anemia.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Good source of zinc, a mineral vital for immune system function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Due to its leanness, this cut excels when cooked using low-and-slow methods like roasting or braising to a rare or medium-rare doneness (125-135°F or 52-57°C).
- 2For maximum tenderness, always slice the cooked roast very thinly against the grain.
- 3Marinating the roast for at least 4-6 hours before cooking can add significant flavor and moisture.
- 4This cut is ideal for making deli-style roast beef, beef jerky, or thinly sliced steak for sandwiches and stir-fries.
STORAGE
Keep it fresh.
- Store fresh eye of round roast in its original packaging in the coldest part of the refrigerator (below 40°F or 4°C) and use within 3 to 5 days.
- For long-term storage, wrap tightly in plastic wrap and aluminum foil or place in a freezer bag, and freeze at 0°F (-18°C) for up to 12 months.
FAQ
Frequently asked questions.
Is eye of round roast healthy?
Yes, eye of round roast is a very healthy cut of beef. It's exceptionally lean, low in fat and calories, while being an excellent source of high-quality protein, iron, Vitamin B12, and zinc. These nutrients support muscle health, energy production, and immune function.
How much protein is in eye of round roast?
A 100g serving of cooked eye of round roast contains approximately 26g of high-quality complete protein. This makes it an excellent choice for muscle building, repair, and overall satiety, contributing significantly to your daily protein needs.
Is eye of round roast good for weight loss?
Absolutely. With only 145 calories and 3.8g of fat per 100g, alongside 26g of protein, eye of round roast is an ideal choice for weight loss. Its high protein content helps you feel full longer, reducing overall calorie intake and supporting lean muscle mass.
Is eye of round roast keto-friendly?
Yes, eye of round roast is highly keto-friendly. It contains 0g of carbohydrates and is rich in protein and healthy fats, making it a perfect fit for a ketogenic diet to support satiety and muscle maintenance without impacting carb limits.
Can diabetics eat eye of round roast?
Yes, eye of round roast is an excellent option for diabetics. It has no carbohydrates, which means it won't impact blood sugar levels, and its high protein content can help manage hunger and stabilize energy throughout the day.
What's the best way to cook eye of round roast?
Due to its leanness, eye of round roast is best cooked slowly with moist heat or roasted to medium-rare to prevent dryness. Popular methods include slow roasting at a low temperature, braising, or slicing thinly for stir-fries or sandwiches after roasting.
What does eye of round roast taste like?
Eye of round roast has a robust, beefy flavor characteristic of lean cuts. It's less marbled than other roasts, so its taste is clean and savory, making it a versatile base for various seasonings and sauces without being overly rich.
How do you store eye of round roast?
Store fresh eye of round roast in its original packaging in the coldest part of your refrigerator. If opened, rewrap tightly in plastic wrap or foil, or place in an airtight container. For longer storage, it can be frozen for several months.
How long does eye of round roast last in the fridge?
Fresh, uncooked eye of round roast can last 3-5 days in the refrigerator when stored properly. Once cooked, it should be consumed within 3-4 days when kept in an airtight container in the fridge to maintain freshness and safety.
Is eye of round roast tender?
Eye of round roast is a very lean cut from the hind leg, which means it can be less tender than more marbled cuts if not cooked properly. It benefits from slow cooking, marinating, or slicing thinly against the grain to maximize tenderness and palatability.
