Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the rear leg of the cow, prized for its dense, fine-grained texture and robust beefy flavor. When roasted, it develops a satisfyingly firm bite that slices cleanly, making it ideal for sandwiches and plated meals. Nutritionally, it's a protein powerhouse with minimal fat and zero carbohydrates, offering a clean, high-protein source for muscle maintenance.
Calorie split: 77% protein · 0% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love its deep, savory beef flavor and the satisfying, tender-yet-firm texture when cooked properly. Its versatility makes it a staple for everything from classic Sunday roasts to deli-style sandwich fillings and protein-packed salads.
⚠️ Watch-outs & how to enjoy it better
The cut is very lean and can become dry or tough if overcooked, which is a common issue for home 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 to maximize juiciness.
Key benefits
- Exceptionally high in protein (29.45g per 100g)
- Very low in fat (3.97g per 100g)
- Zero carbohydrates and sugars
- Good source of iron and B vitamins
- Supports muscle growth and repair
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'eye of round' is one of the most tender muscles in the round primal, but it's also one of the leanest, which is why it's often used for making beef jerky where low fat content is crucial for preservation.
Full nutrition (USDA data · scales with serving)
| Water | 65.9 g |
| Energy | 162 kcal |
| Energy | 676 kj |
| Protein | 29.4 g |
| Total lipid (fat) | 4.0 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 280 mg |
| Potassium, K | 392 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 27.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.23 mg |
| Niacin | 8.3 mg |
| Pantothenic acid | 0.46 mg |
| Vitamin B-6 | 0.80 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 80.2 mg |
| Betaine | 13.5 mg |
| Vitamin B-12 | 2.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 21.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 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) | 1.3 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 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.10 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 0.88 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.49 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 14:1 | 0.03 g |
| MUFA 16:1 | 0.13 g |
| MUFA 16:1 c | 0.12 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 1.5 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.29 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:2 n-6 c,c | 0.17 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 | 0.02 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.21 g |
| Fatty acids, total trans-monoenoic | 0.20 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.18 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 79.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.5 g |
| Isoleucine | 1.5 g |
| Leucine | 2.7 g |
| Lysine | 3.0 g |
| Methionine | 0.85 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.2 g |
| Alanine | 1.9 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 5.1 g |
| Glycine | 1.5 g |
| Proline | 1.4 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.20 g |
FAQ
How do I prevent eye of round roast from becoming dry?
Use a meat thermometer to cook to 130-135°F (54-57°C) for medium-rare, then let it rest for 10-15 minutes before slicing. Slicing against the grain also helps maintain tenderness.
Is eye of round roast a healthy choice?
Yes, it's an excellent source of lean protein with minimal fat and no carbs. It's particularly good for those watching their fat intake while needing high protein.
Can I use eye of round roast for sandwiches?
Absolutely! When sliced thin, it's perfect for roast beef sandwiches, especially when paired with horseradish or mustard.
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 1.62 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.