Beef, New Zealand, imported, rump centre, separable lean only, cooked, fast fried
Whole food · Beef Products
Photo: Wikipedia
This is a lean cut of beef from the hindquarter of New Zealand cattle, prized for its fine grain and robust, beefy flavor. When fast-fried, it develops a savory, slightly caramelized crust while remaining tender and juicy inside. It's a protein powerhouse, delivering over 30 grams per 100g with minimal fat and zero carbohydrates.
Calorie split: 64% protein · 0% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love its clean, pronounced beef flavor and satisfying texture that holds up perfectly to high-heat cooking. Its versatility makes it a staple for everything from quick weeknight stir-fries to elegant steak dinners.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become tough and dry if overcooked, which is a common pitfall. Those monitoring saturated fat intake should be mindful, though it is relatively low for red meat. To counteract toughness, slice thinly against the grain and cook quickly over high heat; marinating can also help tenderize.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb and ketogenic diets.
- Source of essential minerals like zinc and iron.
- Lean cut provides high-quality nutrition with moderate fat content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'rump' is a single large muscle, and the 'centre' is the most tender, uniform part of it, making it ideal for quick, dry-heat cooking methods.
Full nutrition (USDA data · scales with serving)
| Water | 61.8 g |
| Energy | 188 kcal |
| Energy | 786 kj |
| Protein | 30.2 g |
| Total lipid (fat) | 7.5 g |
| Ash | 1.4 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 | 3.0 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 254 mg |
| Potassium, K | 427 mg |
| Sodium, Na | 55.0 mg |
| Zinc, Zn | 4.1 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 1.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.20 mg |
| Niacin | 3.9 mg |
| Pantothenic acid | 0.78 mg |
| Vitamin B-6 | 0.28 mg |
| Vitamin B-12 | 2.2 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 | 39.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 7.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 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 | 0.12 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 0.94 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.01 g |
| MUFA 16:1 | 0.18 g |
| MUFA 16:1 c | 0.15 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.4 g |
| MUFA 18:1 c | 2.3 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 | 0.40 g |
| PUFA 18:2 | 0.18 g |
| PUFA 18:2 n-6 c,c | 0.14 g |
| PUFA 18:2 CLAs | 0.04 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 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:4 n-6 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.16 g |
| Fatty acids, total trans-monoenoic | 0.16 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.13 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 78.0 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's the best way to cook this cut to keep it tender?
Fast, high-heat methods are key. Think quick searing in a very hot pan, stir-frying, or flash-frying. Aim for medium-rare to medium doneness and always let it rest for a few minutes before slicing.
Is this a good cut for slow cooking or stewing?
No. Because it's very lean, it lacks the connective tissue that breaks down and adds flavor during long, moist cooking. Slow cooking this cut would likely make it dry and stringy.
How does New Zealand beef differ from other sources?
New Zealand cattle are predominantly grass-fed and pasture-raised year-round, which can result in a leaner product with a distinct, clean flavor profile compared to grain-finished beef.
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 1.88 kcal/g · 64% 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: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.