Beef, New Zealand, imported, knuckle, cooked, fast fried
Whole food · Beef Products
This is lean, fast-fried beef knuckle from New Zealand, prized for its firm, slightly chewy texture and clean, savory beef flavor. With a remarkably high protein content and virtually no carbohydrates, it's a powerhouse for muscle maintenance. The quick-frying method keeps it tender while preserving its natural, grass-fed character.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, meaty flavor and satisfying chew, which holds up well in stir-fries and quick-cooking dishes. It's also celebrated for its versatility, easily absorbing marinades and sauces while providing a lean, protein-dense meal.
⚠️ Watch-outs & how to enjoy it better
The knuckle cut can be tough if overcooked, and its leanness means it can dry out quickly, requiring careful timing. For those monitoring saturated fat intake, the 7.58g per 100g is moderate but should be considered; pair with plenty of vegetables and healthy fats to balance the meal.
Key benefits
- Excellent source of complete protein (27.5g per 100g).
- Very low in carbohydrates and sugar, suitable for low-carb diets.
- Contains no fiber, making it easy to digest for some.
- Provides essential minerals like iron and zinc from red meat.
- New Zealand beef is often grass-fed, which can enhance nutrient profile.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beef knuckle, also known as the round or sirloin tip, comes from the hind leg of the cow and is one of the leanest cuts, making it a favorite for athletes and bodybuilders.
Full nutrition (USDA data · scales with serving)
| Water | 64.7 g |
| Energy | 178 kcal |
| Energy | 746 kj |
| Protein | 27.5 g |
| Total lipid (fat) | 7.6 g |
| Ash | 1.3 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 | 2.3 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 232 mg |
| Potassium, K | 405 mg |
| Sodium, Na | 49.0 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.09 mg |
| Niacin | 3.2 mg |
| Pantothenic acid | 0.36 mg |
| Vitamin B-6 | 0.32 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 45.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 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 | 2.3 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 | 0.11 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 0.75 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.18 g |
| MUFA 16:1 c | 0.15 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.1 g |
| MUFA 18:1 c | 2.0 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 | 0.34 g |
| PUFA 18:2 | 0.16 g |
| PUFA 18:2 n-6 c,c | 0.11 g |
| PUFA 18:2 CLAs | 0.05 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 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 | 0.13 g |
| Fatty acids, total trans-monoenoic | 0.13 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.10 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 76.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 1.00 g |
| Isoleucine | 1.1 g |
| Leucine | 2.1 g |
| Lysine | 2.2 g |
| Methionine | 0.91 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.93 g |
| Valine | 1.2 g |
| Arginine | 1.8 g |
| Histidine | 0.99 g |
| Alanine | 1.4 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.5 g |
| Proline | 0.88 g |
| Serine | 0.97 g |
FAQ
Is beef knuckle a tough cut?
It can be if overcooked, but fast-frying or marinating helps keep it tender.
How does New Zealand beef differ?
New Zealand beef is typically grass-fed, which can result in a leaner, more flavorful meat with a different fat profile.
Can I eat this on a keto diet?
Yes, with 0g carbs and 0g sugar, it's perfectly suitable for a ketogenic diet.
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 1.78 kcal/g · 62% 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.