Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the rear leg of the cow, known for its firm texture and beefy flavor. When roasted, it develops a savory crust while remaining tender inside, offering a satisfying, protein-rich meal. With nearly 30g of protein and minimal fat per 100g, it's a powerhouse for muscle-building and low-fat diets.
Calorie split: 76% protein · 0% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, clean beef flavor and ability to stay juicy when cooked properly. It's a go-to for classic Sunday roasts and deli-style sandwiches, offering a satisfying, hearty meal without excessive fat.
⚠️ Watch-outs & how to enjoy it better
It can be tough and dry if overcooked, which is a common issue for lean cuts. To counteract this, use a meat thermometer to avoid overcooking, slice against the grain, and consider marinating or basting with broth or a small amount of oil to retain moisture.
Key benefits
- High in complete protein for muscle repair and satiety
- Very low in fat, making it ideal for lean-protein diets
- Rich in iron and B vitamins, supporting energy metabolism
- Zero carbs, suitable for keto or low-carb lifestyles
- Versatile for meal prep due to its lean, sliceable nature
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The eye of round roast is often called the 'poor man's tenderloin' because it's much cheaper but can be just as tender when sliced thin and served rare to medium-rare.
Full nutrition (USDA data · scales with serving)
| Water | 64.8 g |
| Energy | 166 kcal |
| Energy | 696 kj |
| Protein | 29.9 g |
| Total lipid (fat) | 4.3 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 | 1.9 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 280 mg |
| Potassium, K | 411 mg |
| Sodium, Na | 66.0 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 28.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.23 mg |
| Niacin | 8.6 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.82 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 81.2 mg |
| Betaine | 13.9 mg |
| Vitamin B-12 | 2.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.34 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 | 2.0 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 | 1.4 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 | 0.84 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.44 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 14:1 | 0.03 g |
| MUFA 16:1 | 0.14 g |
| MUFA 16:1 c | 0.12 g |
| MUFA 17:1 | 0.03 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 | 0.31 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:2 n-6 c,c | 0.19 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 | 0.05 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 |
| 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 | 74.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 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 | 5.2 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.15 g |
FAQ
How do I prevent the eye of round roast from drying out?
Cook it to an internal temperature of 130-135°F (54-57°C) for medium-rare, then let it rest for 10-15 minutes before slicing. This allows juices to redistribute, keeping the meat moist.
Is this cut suitable for slow cooking?
While it can be slow-cooked, it's better suited for roasting or grilling to medium-rare. Slow cooking may make it too tough due to its lean nature; consider braising if you prefer a slower method.
What's the best way to slice it for sandwiches?
Chill the roast after cooking, then slice thinly against the grain. This breaks up muscle fibers, making the meat more tender and easier to eat in sandwiches.
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 1.66 kcal/g · 72% 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.