Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted
Whole food · Beef Products
Photo: Wikipedia
Eye of round roast is a lean, boneless cut from the rear leg of the cow, known for its dense, fine-grained texture and robust beefy flavor. When roasted properly, it yields tender, juicy slices with a clean, meaty taste that's less fatty than many other roasts. This cut is a nutritional powerhouse, delivering nearly 30 grams of high-quality protein per 100 grams with minimal fat and zero carbohydrates.
Calorie split: 77% protein · 0% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love eye of round for its impressive protein-to-fat ratio and its ability to be sliced thin for sandwiches or served as a lean roast. Its mild, beefy flavor makes it a versatile canvas for marinades, rubs, and various global cuisines, from classic Sunday roasts to deli-style cold cuts.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its extreme leanness, which can lead to a dry, tough texture if overcooked or not rested properly. To counteract this, use a meat thermometer to pull it at 130-135°F (medium-rare), slice against the grain, and pair it with a flavorful sauce or jus. Those monitoring sodium intake should be cautious with pre-seasoned or deli versions, opting for low-sodium preparations.
Key benefits
- Extremely high in protein for muscle maintenance and satiety.
- Very low in fat, especially saturated fat, making it a heart-healthy red meat option.
- Rich in essential minerals like iron, zinc, and selenium.
- Zero carbohydrates and sugar, ideal for low-carb and ketogenic diets.
- Provides B vitamins, particularly B12, crucial for nerve function and energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'eye' in eye of round refers to the single, large, oval muscle that makes up the roast, which is surrounded by a thin layer of fat and connective tissue.
Full nutrition (USDA data · scales with serving)
| Water | 65.3 g |
| Energy | 163 kcal |
| Energy | 680 kj |
| Protein | 29.9 g |
| Total lipid (fat) | 3.9 g |
| Ash | 1.3 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 | 1.8 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 281 mg |
| Potassium, K | 404 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 28.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.23 mg |
| Niacin | 8.5 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.81 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 81.3 mg |
| Betaine | 13.9 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.30 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 |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 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 | 0.80 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.42 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.6 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 | 1.3 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 | 0.01 g |
| PUFA 20:3 n-6 | 0.01 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 | 0.18 g |
| Fatty acids, total trans-monoenoic | 0.16 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.15 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 76.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.38 g |
| Threonine | 1.6 g |
| Isoleucine | 1.6 g |
| Leucine | 2.9 g |
| Lysine | 3.2 g |
| Methionine | 0.89 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.3 g |
| Valine | 1.7 g |
| Arginine | 2.3 g |
| Histidine | 1.2 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.2 g |
| Glutamic acid | 5.5 g |
| Glycine | 1.4 g |
| Proline | 1.4 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.15 g |
FAQ
How do I prevent eye of round roast from being tough?
Cook it to medium-rare (130-135°F internal temp), let it rest for 15-20 minutes before slicing, and always slice against the grain to break up muscle fibers.
Is eye of round roast good for meal prep?
Yes, it's excellent for meal prep. Slice it thin for sandwiches, salads, or stir-fries. It keeps well in the fridge for 3-4 days and freezes nicely for up to 3 months.
What's the best way to add flavor to this lean cut?
Marinate it for 4-12 hours in an acidic mixture (like vinegar or citrus) with herbs, or use a dry rub with garlic, pepper, and paprika. Searing it before roasting also builds a flavorful crust.
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 1.63 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.