Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
Eye of round steak is a lean, boneless cut from the rear leg of the cow, known for its dense, fine-grained texture and robust beefy flavor. When grilled, it develops a satisfying char on the outside while remaining tender and juicy inside, especially when sliced against the grain. It's a nutritional powerhouse, delivering an impressive 29.5 grams of protein per 100 grams with virtually no carbohydrates or fat.
Calorie split: 79% protein · 0% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its incredible protein-to-calorie ratio and its clean, beefy taste that pairs well with bold marinades and simple seasonings. It's a go-to for athletes and home cooks who want a hearty, satisfying meal without excess fat.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its leanness, which can make it tough or dry if overcooked, as it lacks the marbling of fattier cuts. To counteract this, marinate it for at least 30 minutes, grill to medium-rare (135°F internal temp), and always slice thinly against the grain to maximize tenderness.
Key benefits
- Extremely high in complete protein for muscle maintenance and satiety.
- Very low in fat, making it a lean choice for calorie-conscious diets.
- Rich in iron and B vitamins like B12, supporting energy levels.
- Naturally carb-free, suitable for low-carb and ketogenic diets.
- Versatile for grilling, roasting, or slicing for salads and sandwiches.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'eye' in eye of round refers to the single, large muscle in the center of the round primal, which is why it's one of the most uniform and boneless cuts available.
Full nutrition (USDA data · scales with serving)
| Water | 66.2 g |
| Energy | 149 kcal |
| Energy | 623 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 | 1.8 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 289 mg |
| Potassium, K | 405 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 4.4 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 28.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.24 mg |
| Niacin | 8.6 mg |
| Pantothenic acid | 0.48 mg |
| Vitamin B-6 | 0.83 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 82.6 mg |
| Betaine | 13.9 mg |
| Vitamin B-12 | 2.7 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 |
| 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) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 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 | 0.09 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.75 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.41 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.5 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 | 1.2 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 | 0.18 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 | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 81.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.39 g |
| Threonine | 1.6 g |
| Isoleucine | 1.6 g |
| Leucine | 3.0 g |
| Lysine | 3.4 g |
| Methionine | 0.93 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.3 g |
| Valine | 1.7 g |
| Arginine | 2.4 g |
| Histidine | 1.3 g |
| Alanine | 2.1 g |
| Aspartic acid | 3.4 g |
| Glutamic acid | 5.7 g |
| Glycine | 1.5 g |
| Proline | 1.5 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.15 g |
FAQ
How do I prevent eye of round steak from being tough?
Marinate it for 30 minutes to 2 hours, cook it to medium-rare (135°F), and always slice it thinly against the grain before serving.
Is this cut good for slow cooking?
It's better suited for quick, high-heat methods like grilling or broiling. For slow cooking, a chuck roast would be more appropriate.
Can I eat this on a low-carb diet?
Absolutely. With 0g carbs per 100g, it's an excellent protein source for low-carb and ketogenic eating plans.
What's the best way to store leftover grilled steak?
Slice it thinly, place it in an airtight container, and refrigerate for up to 3 days. It's great cold in salads or quickly reheated in a pan.
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 1.49 kcal/g · 79% 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.