Beef, roast
Common food
Photo: Wikipedia
Roast beef is a classic cut of beef, typically from the chuck, rib, or round, cooked via dry heat to a tender, juicy finish. Its flavor is deeply savory and beefy, with a satisfying, firm-yet-tender texture that varies from rare to well-done. Nutritionally, it's a powerhouse of complete protein and a significant source of iron and B vitamins, especially B12.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love roast beef for its rich, savory umami flavor and the comforting ritual of a Sunday roast. Its versatility allows it to be served hot as a main, sliced thin for sandwiches, or chilled in salads, making it a beloved centerpiece for both everyday meals and special occasions.
⚠️ Watch-outs & how to enjoy it better
High-quality roast beef can be expensive, and overcooking can lead to a tough, dry texture. Those monitoring saturated fat intake should choose leaner cuts like eye of round. To counteract, use a meat thermometer to avoid overcooking, trim visible fat before eating, and pair with fiber-rich vegetables like roasted broccoli or a leafy salad to balance the meal.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Rich in heme iron, which is highly bioavailable and helps prevent anemia.
- Provides significant amounts of zinc and B vitamins, particularly B12.
- Zero carbohydrates, making it suitable for low-carb and ketogenic diets.
- Contains creatine, which may support exercise performance and muscle strength.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'roast beef' is so iconic in British culture that it gave its name to a 1731 satirical song, 'The Roast Beef of Old England,' which became a patriotic anthem celebrating the dish as a symbol of national strength and prosperity.
Full nutrition (USDA data · scales with serving)
| Water | 59.6 g |
| Energy | 206 kcal |
| Protein | 29.1 g |
| Total lipid (fat) | 9.7 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 332 mg |
| Sodium, Na | 372 mg |
| Zinc, Zn | 7.3 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 30.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.26 mg |
| Niacin | 5.8 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 84.3 mg |
| Vitamin B-12 | 2.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.8 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 | 0.25 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 4.5 g |
| MUFA 16:1 | 0.29 g |
| MUFA 18:1 | 4.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.39 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 89.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
What is the best cut of beef for a classic roast?
For a tender, juicy roast, popular choices include rib roast (prime rib), top sirloin, and tenderloin. For a more economical and flavorful option that's great for shredding, chuck roast is ideal.
How do I prevent my roast beef from drying out?
Use a meat thermometer to pull it from the oven 5-10°F below your target temperature, as it will continue to cook while resting. Always let the roast rest, tented with foil, for 15-20 minutes before carving to allow juices to redistribute.
Is roast beef a good choice for a high-protein diet?
Yes, absolutely. A 100g serving provides nearly 30 grams of complete protein with minimal carbohydrates, making it an excellent staple for muscle building and satiety.
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 2.06 kcal/g · 56% 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: 1.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.