Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted
Whole food · Beef Products
Photo: Wikipedia
This lean, boneless cut from the rear leg of the cow is a muscular, cylindrical roast prized for its uniform shape and deep beefy flavor. When roasted properly, it offers a firm, dense texture with a satisfying, clean bite, though it can become tough if overcooked due to its low fat content. Its standout nutritional feature is an exceptionally high protein-to-calorie ratio, making it a powerhouse for muscle maintenance.
Calorie split: 79% protein · 0% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love it for its pure, robust beef flavor and its remarkable versatility—it slices neatly for elegant dinners, shreds beautifully for sandwiches, and holds up perfectly in stews. It's a go-to for meal prep due to its lean profile and ability to absorb marinades and seasonings.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can dry out and become tough if cooked past medium doneness or sliced against the grain. To counteract this, use a meat thermometer, let it rest thoroughly after cooking, and always slice thinly across the grain. Pairing it with a flavorful sauce or gravy also adds moisture and richness.
Key benefits
- Excellent source of complete protein (29.5g per 100g)
- Very low in fat and calories (3.4g fat, 157 kcal per 100g)
- Contains no carbohydrates or sugars
- Rich in B vitamins, especially B12 and niacin
- Good source of iron and zinc
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'eye' in its name refers to the single, round muscle (the *musculus semitendinosus*) that makes up this cut, which is why it cooks so evenly as a roast.
Full nutrition (USDA data · scales with serving)
| Water | 66.2 g |
| Energy | 157 kcal |
| Energy | 657 kj |
| Protein | 29.5 g |
| Total lipid (fat) | 3.4 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 | 281 mg |
| Potassium, K | 394 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 28.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.23 mg |
| Niacin | 8.3 mg |
| Pantothenic acid | 0.47 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 | 80.5 mg |
| Betaine | 13.6 mg |
| Vitamin B-12 | 2.6 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 | 9.0 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 | 1.3 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 | 0.08 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.73 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 | 1.4 g |
| MUFA 14:1 | 0.02 g |
| MUFA 16:1 | 0.11 g |
| MUFA 16:1 c | 0.10 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 1.3 g |
| MUFA 18:1 c | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.27 g |
| PUFA 18:2 | 0.18 g |
| PUFA 18:2 n-6 c,c | 0.15 g |
| PUFA 18:2 CLAs | 0.01 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 | 0.17 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 | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 79.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.41 g |
| Threonine | 1.7 g |
| Isoleucine | 1.7 g |
| Leucine | 3.2 g |
| Lysine | 3.6 g |
| Methionine | 0.98 g |
| Cystine | 0.37 g |
| Phenylalanine | 1.5 g |
| Tyrosine | 1.4 g |
| Valine | 1.8 g |
| Arginine | 2.5 g |
| Histidine | 1.4 g |
| Alanine | 2.2 g |
| Aspartic acid | 3.6 g |
| Glutamic acid | 6.0 g |
| Glycine | 1.6 g |
| Proline | 1.6 g |
| Serine | 1.5 g |
| Hydroxyproline | 0.16 g |
FAQ
How do I prevent an eye of round roast from drying out?
Cook it to a lower internal temperature (125-130°F for medium-rare), use a meat thermometer, and let it rest for at least 15-20 minutes before slicing. Slicing against the grain is crucial for tenderness.
What is the best cooking method for this cut?
Roasting at a high temperature (450°F) to sear, then lowering the oven to finish is classic. It's also excellent when braised slowly in liquid or used in stews, which breaks down its connective tissue.
Is eye of round roast the same as top round or bottom round?
No, they are different muscles from the same leg section. Eye of round is the leanest and most uniform, top round is slightly more marbled, and bottom round (rump roast) has more connective tissue and is often used for pot roasts.
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 1.57 kcal/g · 75% 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.