Beef, New Zealand, imported, cube roll, separable lean only, cooked, fast roasted
Whole food · Beef Products
Photo: Wikipedia
This is a premium cut of lean, fast-roasted beef from New Zealand, prized for its deep, savory umami flavor and tender, juicy texture with a clean, meaty finish. Nutritionally, it's a powerhouse of high-quality protein (over 30g per 100g) with virtually no carbohydrates or sugar, making it an excellent choice for muscle maintenance and low-carb diets.
Calorie split: 50% protein · 0% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, pure beef flavor that shines with simple seasoning, and its incredible versatility—it's equally at home sliced thin for a quick salad, cubed for a stir-fry, or served as a classic Sunday roast centerpiece.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become tough and dry if overcooked, which is a common pitfall. To counteract this, use a meat thermometer to pull it at 135°F (57°C) for medium-rare, and always let it rest for 10 minutes before slicing to redistribute juices.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in carbohydrates and sugar
- Rich in essential nutrients like iron, zinc, and B vitamins
- A lean cut with minimal saturated fat compared to other roasts
- Versatile for quick, healthy meal preparation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'cube roll' is actually the ribeye muscle from the rib section, and its name comes from the way the boneless piece of meat was historically cut into a cube-like shape for roasting.
Full nutrition (USDA data · scales with serving)
| Water | 56.8 g |
| Energy | 239 kcal |
| Energy | 1002 kj |
| Protein | 30.1 g |
| Total lipid (fat) | 13.2 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 209 mg |
| Potassium, K | 361 mg |
| Sodium, Na | 52.0 mg |
| Zinc, Zn | 5.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 6.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.15 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 0.44 mg |
| Vitamin B-6 | 0.30 mg |
| Vitamin B-12 | 1.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 41.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 15.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin D3 (cholecalciferol) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.27 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.14 g |
| SFA 18:0 | 1.7 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.0 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.32 g |
| MUFA 16:1 c | 0.27 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.6 g |
| MUFA 18:1 c | 3.4 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.36 g |
| PUFA 18:2 | 0.16 g |
| PUFA 18:2 n-6 c,c | 0.10 g |
| PUFA 18:2 CLAs | 0.06 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:4 n-6 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.24 g |
| Fatty acids, total trans-monoenoic | 0.24 g |
| TFA 16:1 t | 0.04 g |
| TFA 18:1 t | 0.20 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 94.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.4 g |
| Methionine | 0.99 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.0 g |
| Valine | 1.3 g |
| Arginine | 2.0 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.6 g |
| Proline | 0.97 g |
| Serine | 1.1 g |
FAQ
What is the best way to cook cube roll to keep it tender?
Fast roasting or searing is ideal. Cook it quickly at high heat to a medium-rare internal temperature (135°F/57°C), then let it rest thoroughly before slicing against the grain.
Is this cut suitable for a low-fat diet?
Yes, it's an excellent choice. The 'separable lean only' designation means visible fat has been removed, resulting in a lean protein source with about 13g of fat per 100g, much of which is unsaturated.
How does New Zealand beef differ from other imported beef?
New Zealand beef is predominantly grass-fed, which can contribute to a slightly leaner profile and a distinct, clean flavor compared to grain-fed beef from other regions.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.39 kcal/g · 50% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.