Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef round, prized for its deep beefy flavor and firm, fine-grained texture. When grilled, it develops a satisfying char on the outside while remaining tender and juicy inside, thanks to its minimal fat content. Nutritionally, it's a powerhouse, delivering nearly 30 grams of high-quality protein per 100 grams with virtually no carbohydrates or sugar.
Calorie split: 76% protein · 0% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, pure beef taste and its incredible versatility—it's a blank canvas for marinades, rubs, and bold seasonings. It's also a go-to for quick weeknight meals, as it cooks fast on a hot grill or skillet.
⚠️ Watch-outs & how to enjoy it better
Because it's so lean, it can become tough and dry if overcooked, which is a common pitfall. To counteract this, marinate it for at least 30 minutes to add moisture and flavor, use a meat thermometer to pull it off the heat at 135°F (57°C) for medium-rare, and let it rest for 5-10 minutes before slicing thinly against the grain.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Very low in fat, especially saturated fat, making it heart-healthier than many cuts.
- Rich in essential minerals like iron, zinc, and selenium.
- Zero carbohydrates, ideal for low-carb and ketogenic dietary patterns.
- Provides B vitamins, particularly B12, crucial for nerve function and energy production.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'eye of round' gets its name because it's a single, round muscle that, when sliced crosswise, resembles an eye.
Full nutrition (USDA data · scales with serving)
| Water | 64.8 g |
| Energy | 158 kcal |
| Energy | 661 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 | 17.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 288 mg |
| Potassium, K | 421 mg |
| Sodium, Na | 68.0 mg |
| Zinc, Zn | 4.5 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 29.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.24 mg |
| Niacin | 8.8 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.84 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 84.0 mg |
| Betaine | 14.5 mg |
| Vitamin B-12 | 2.2 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) | 0.33 mg |
| Vitamin E, added | 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) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 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 | 0.86 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.45 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 | 0.14 g |
| MUFA 16:1 c | 0.13 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 | 0.32 g |
| PUFA 18:2 | 0.23 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) | 0.01 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 | 0.35 g |
| Threonine | 1.5 g |
| Isoleucine | 1.5 g |
| Leucine | 2.7 g |
| Lysine | 3.0 g |
| Methionine | 0.83 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.2 g |
| Valine | 1.5 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Alanine | 1.9 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.1 g |
| Glycine | 1.3 g |
| Proline | 1.3 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.15 g |
FAQ
What's the best way to cook eye of round to keep it tender?
High-heat, quick cooking methods like grilling, broiling, or pan-searing are best. Marinating helps, and it's crucial not to cook it past medium (145°F/63°C internal temp). Always slice thinly against the grain before serving.
Is eye of round steak the same as a round steak?
It's a specific part of the beef round. 'Round steak' can refer to several cuts from the rear leg; the 'eye of round' is the most uniform, lean, and tender muscle within that larger primal cut.
How does it compare nutritionally to other beef cuts?
It's one of the leanest beef cuts available, with significantly less fat and fewer calories than ribeye, strip steak, or even sirloin. Its protein content is comparable to other lean cuts like tenderloin.
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 1.58 kcal/g · 76% 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.