Beef, New Zealand, imported, eye round, separable lean and fat, cooked, slow roasted
Whole food · Beef Products
Photo: Wikipedia
This is a lean, dense cut from the hindquarter of New Zealand grass-fed cattle, slow-roasted until tender. Its flavor is clean, beefy, and subtly sweet from the grass diet, with a firm, fine-grained texture that slices beautifully. Nutritionally, it's a powerhouse of high-quality protein with minimal fat.
Calorie split: 70% protein · 0% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, robust beef flavor that isn't overpowering, and its incredible versatility. It's perfect for meal prep, as it slices neatly for salads, sandwiches, or a simple protein-rich dinner.
⚠️ Watch-outs & how to enjoy it better
As a very lean cut, it can become dry and tough if overcooked. It's also a red meat, which some may limit for dietary or health reasons. To counteract dryness, use a meat thermometer, rest it well after cooking, and slice thinly against the grain. Pairing with a flavorful sauce or a side of vegetables adds moisture and balance.
Key benefits
- Excellent source of complete protein (29.5g per 100g)
- Very low in fat (5.6g per 100g), especially saturated fat
- Naturally zero in carbohydrates and sugars
- Rich in iron, zinc, and B-vitamins like B12
- From grass-fed cattle, often higher in Omega-3s
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'eye round' gets its name because it's a single, round muscle that runs along the femur bone, and when sliced, it reveals a distinctive 'eye' shape in the center of the cut.
Full nutrition (USDA data · scales with serving)
| Water | 65.0 g |
| Energy | 168 kcal |
| Energy | 703 kj |
| Protein | 29.5 g |
| Total lipid (fat) | 5.6 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 221 mg |
| Potassium, K | 372 mg |
| Sodium, Na | 43.0 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.11 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 0.35 mg |
| Vitamin B-6 | 0.34 mg |
| Vitamin B-12 | 1.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 24.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.59 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 0.58 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.01 g |
| MUFA 16:1 | 0.19 g |
| MUFA 16:1 c | 0.17 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.8 g |
| MUFA 18:1 c | 1.7 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 | 0.28 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:2 n-6 c,c | 0.09 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 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) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.11 g |
| Fatty acids, total trans-monoenoic | 0.11 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.09 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.3 g |
| Methionine | 0.97 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.99 g |
| Valine | 1.3 g |
| Arginine | 1.9 g |
| Histidine | 1.1 g |
| Alanine | 1.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.6 g |
| Proline | 0.95 g |
| Serine | 1.0 g |
FAQ
What is the best way to cook eye of round to keep it tender?
Slow roasting at a low temperature (around 300°F/150°C) until just medium-rare, then letting it rest for 10-15 minutes, is ideal. This method breaks down connective tissue without squeezing out moisture.
Is New Zealand beef different from other beef?
Yes, it's predominantly grass-fed and grass-finished, which can give it a slightly leaner profile and a more pronounced, earthy 'beefy' flavor compared to grain-finished beef.
How should I slice it for the best texture?
Always slice thinly against the grain. This shortens the muscle fibers, making each bite more tender and easier to chew.
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 1.68 kcal/g · 70% 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: 0.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.