Beef, New Zealand, imported, eye round, separable lean only, cooked, slow roasted
Whole food · Beef Products
Photo: Wikipedia
This is lean, slow-roasted beef from New Zealand's eye round, prized for its dense, fine-grained texture and clean, savory flavor. The slow-cooking method tenderizes this exceptionally lean cut, resulting in a moist, sliceable meat with a deep, beefy taste. With nearly 30g of protein and under 5g of fat per 100g, it's a powerhouse of lean nutrition.
Calorie split: 73% protein · 0% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love its pure, beefy flavor that isn't masked by fat, and its versatility—it can be sliced thin for sandwiches, cubed for salads, or served as a hearty main. Its lean, clean profile makes it a staple in health-conscious and traditional cuisines alike.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can become dry and tough if overcooked; it requires careful slicing against the grain. To counteract dryness, serve with a flavorful jus, gravy, or a side of healthy fats like avocado or olive oil. As a red meat, it should be consumed in moderation as part of a balanced diet.
Key benefits
- Exceptionally high in protein for muscle maintenance and satiety.
- Very low in fat and calories, making it ideal for lean diets.
- Rich in bioavailable iron and B12 for energy and blood health.
- A good source of zinc for immune function.
- Naturally free of carbohydrates and sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'eye round' is one of the most tender muscles on the entire animal, despite being from a heavily worked leg, because it's a single, long muscle that doesn't get broken up by connective tissue.
Full nutrition (USDA data · scales with serving)
| Water | 65.4 g |
| Energy | 164 kcal |
| Energy | 684 kj |
| Protein | 29.7 g |
| Total lipid (fat) | 5.0 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 | 222 mg |
| Potassium, K | 374 mg |
| Sodium, Na | 43.0 mg |
| Zinc, Zn | 4.0 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 | 1.3 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) | 0.60 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 | 1.6 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 | 0.09 g |
| SFA 16:0 | 0.97 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 0.49 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.01 g |
| MUFA 16:1 | 0.17 g |
| MUFA 16:1 c | 0.15 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.6 g |
| MUFA 18:1 c | 1.5 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 | 0.27 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:2 n-6 c,c | 0.09 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 0.05 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 | 0.09 g |
| Fatty acids, total trans-monoenoic | 0.09 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.07 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 | 2.4 g |
| Methionine | 0.98 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.00 g |
| Valine | 1.3 g |
| Arginine | 2.0 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
How do I prevent this lean cut from drying out?
Cook it low and slow to an internal temperature of 135°F (57°C) for medium-rare, then let it rest for 10-15 minutes before slicing thinly against the grain. Using a meat thermometer is crucial.
Is this a good cut for making beef jerky?
Yes, its extreme leanness and fine grain make it an excellent choice for jerky, as it dries evenly and results in a tender, chewy texture without excess fat.
What's the best way to slice it for sandwiches?
Chill the roast thoroughly before slicing, then use a sharp knife to cut very thin slices against the grain to maximize tenderness and create a pleasant mouthfeel.
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 1.64 kcal/g · 72% 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: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.