Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the rear leg of the cow, prized for its uniform, cylindrical shape and exceptionally low fat content. When raw, it presents a deep red color with a fine, tight grain, promising a firm, dense texture that becomes tender and juicy when cooked correctly. Nutritionally, it's a powerhouse of high-quality protein with minimal calories and virtually no fat or carbohydrates.
Calorie split: 73% protein · 0% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
Home cooks and chefs love it for its remarkable versatility and predictable, lean results. Its mild, beefy flavor acts as a blank canvas, absorbing marinades and seasonings beautifully, making it perfect for everything from simple weeknight roasts to elegant sliced presentations.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can become tough and dry if overcooked, which is a common pitfall for inexperienced cooks. To counteract this, use a meat thermometer to pull it at 130-135°F (54-57°C) for medium-rare, and always let it rest for 10-15 minutes before slicing against the grain. For added moisture and flavor, consider a quick marinade or a light sear followed by a low-and-slow finish.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in calories and dietary fat
- Naturally carb-free, suitable for low-carb diets
- Rich in essential minerals like iron and zinc
- A versatile, lean base for healthy meal prep
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'eye of round' gets its name from the fact that, when the round primal is cut in cross-section, this particular muscle appears as a distinct, oval-shaped 'eye' of meat surrounded by other muscles.
Full nutrition (USDA data · scales with serving)
| Water | 72.9 g |
| Energy | 127 kcal |
| Energy | 530 kj |
| Protein | 23.3 g |
| Total lipid (fat) | 3.7 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 220 mg |
| Potassium, K | 323 mg |
| Sodium, Na | 52.0 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 22.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.18 mg |
| Niacin | 6.8 mg |
| Pantothenic acid | 0.35 mg |
| Vitamin B-6 | 0.65 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 64.5 mg |
| Betaine | 11.1 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 11.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 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 | 0.09 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.76 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.40 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 14:1 | 0.03 g |
| MUFA 16:1 | 0.12 g |
| MUFA 16:1 c | 0.11 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 1.4 g |
| MUFA 18:1 c | 1.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.19 g |
| PUFA 18:2 n-6 c,c | 0.16 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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-6 | 0.01 g |
| PUFA 20:4 | 0.04 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 |
| Fatty acids, total trans | 0.17 g |
| Fatty acids, total trans-monoenoic | 0.15 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.14 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 58.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.2 g |
| Methionine | 0.63 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.93 g |
| Tyrosine | 0.86 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.86 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.1 g |
| Proline | 1.0 g |
| Serine | 0.95 g |
| Hydroxyproline | 0.16 g |
FAQ
What's the best way to cook eye of round to keep it tender?
The key is to not overcook it. Sear it on all sides in a hot pan, then finish in a 325°F (163°C) oven until a meat thermometer reads 125-130°F (52-54°C) for medium-rare. Let it rest thoroughly before slicing thinly against the grain.
Is eye of round a good cut for making beef jerky?
It's considered one of the best cuts for homemade jerky due to its very low fat content, which prevents spoilage and rancidity, and its uniform shape that slices easily into consistent strips.
How does eye of round differ from top round?
The eye of round is a smaller, more uniform, and slightly leaner muscle from within the top round. Top round is a larger, more versatile roast that can be used for both roasting and steaks, while the eye of round is best suited for slow roasting or jerky.
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 1.27 kcal/g · 73% 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: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.