Marketa Spikes

Marketa Spikes

Modified & Updated: 01 Feb 2024


Welcome to our comprehensive guide on beef rump roast nutrition facts! If you’re a meat lover, then you’re in for a treat. Beef rump roast is a flavorful and versatile cut of meat that can be prepared in various ways to create a delicious and satisfying meal. Not only does it taste great, but it also packs a punch when it comes to nutritional value. In this article, we will delve into the 20 beef rump roast nutrition facts that you need to know. From protein content to essential vitamins and minerals, we’ll cover it all to give you a complete picture of the health benefits that beef rump roast brings to the table. So, let’s get started and dig into the nutritional breakdown of this delectable cut of beef!

Table of Contents

High Protein Content

Beef rump roast is a rich source of protein, with approximately 23 grams per 3-ounce serving. Protein is essential for building and repairing tissues, maintaining muscle mass, and supporting a healthy immune system.

Low in Calories

One serving of beef rump roast contains around 180 calories, making it a relatively low-calorie option for those watching their intake. Including lean protein like rump roast in your diet can help with weight management.

Essential Amino Acids

Beef rump roast provides all essential amino acids, which are necessary for various bodily functions such as hormone production, enzyme synthesis, and tissue repair. It is a complete protein source, making it highly beneficial for overall health.

Rich in Vitamins

Beef rump roast is a good source of various vitamins, including B vitamins such as niacin, vitamin B6, and vitamin BThese vitamins play a crucial role in energy metabolism, brain function, and the production of red blood cells.

Minerals Galore

Beef rump roast is packed with essential minerals like iron, zinc, phosphorus, selenium, and potassium. Iron is vital for oxygen transportation, zinc supports immune function, phosphorus promotes bone health, selenium acts as an antioxidant, and potassium helps maintain fluid balance.

Low Carb

For those following a low-carb or ketogenic diet, beef rump roast is a great choice as it contains negligible carbohydrates. This makes it an excellent option for those looking to manage their blood sugar levels.

Source of Healthy Fats

While beef rump roast is relatively low in fat, it does provide a small amount of healthy fats. These fats contribute to a feeling of satiety and are important for absorbing fat-soluble vitamins.

Boosts Iron Intake

Iron deficiency is a common nutritional concern, especially for women. Including beef rump roast in your diet can boost your iron intake, as it is an excellent source of this essential mineral.

Supports Muscle Growth

With its high protein content, beef rump roast is a valuable addition to a muscle-building or athletic performance diet. Consuming enough protein is crucial for repairing and building muscle tissue.

Promotes Bone Health

Beef rump roast is a good source of important minerals like calcium, phosphorus, and magnesium, all of which contribute to maintaining strong and healthy bones.

Provides Energy

The combination of protein, healthy fats, and essential nutrients in beef rump roast makes it a great source of sustained energy. It can help fuel your activities and keep you feeling satisfied for longer.

Supports Brain Function

The B vitamins found in beef rump roast play a crucial role in brain function and may help support cognitive function, memory, and overall neurological health.

Natural Source of Creatine

Creatine is an amino acid derivative that plays an essential role in energy production for high-intensity activities. Beef rump roast naturally contains creatine, making it a popular choice for athletes and fitness enthusiasts.

Contains Conjugated Linoleic Acid (CLA)

Beef rump roast contains CLA, a naturally occurring fatty acid that has been associated with potential health benefits, including weight management and reducing the risk of chronic diseases.

Supports a Healthy Immune System

The protein, vitamins, and minerals in beef rump roast all contribute to a healthy immune system. Adequate protein intake is essential for the production and function of antibodies and immune cells.

Versatile in Cooking

Beef rump roast can be prepared in various ways, including roasting, grilling, searing, or slow-cooking. Its tender and flavorful meat makes it a versatile ingredient for a wide range of dishes.

Satisfying and Flavorful

Beef rump roast offers a satisfying and rich flavor profile that is loved by meat enthusiasts. It can be seasoned or marinated to enhance its taste even further.

Nutrient-Dense Option

When looking for a nutrient-dense meat option, beef rump roast fits the bill. It provides a wide array of essential nutrients while keeping calorie and fat content relatively low.

Supports Healthy Metabolism

The combination of protein, B vitamins, and essential minerals in beef rump roast promotes a healthy metabolism, aiding in energy production and nutrient assimilation.

Promotes Satiety

Due to its high protein and healthy fat content, including beef rump roast in your meals can help you feel full and satisfied, reducing the likelihood of overeating or snacking on unhealthy options.


In conclusion, beef rump roast is a flavorful and nutritious cut of meat that can be a great addition to your diet. It is packed with essential nutrients like protein, vitamins, and minerals, and it can provide a significant amount of dietary iron. With its delicious taste and versatility in cooking, beef rump roast can be enjoyed in various dishes, from classic Sunday roasts to sandwiches or stews.

Remember, when incorporating beef rump roast into your meals, it’s important to balance it with other nutritious ingredients and maintain portion control to ensure a healthy and well-rounded diet. Enjoy the incredible taste of beef rump roast while reaping the many health benefits it brings to the table.


1. How can I ensure my beef rump roast is tender?

To ensure a tender beef rump roast, consider marinating it overnight. You can use a combination of acidic ingredients like vinegar or citrus juices, along with herbs and spices, to help break down the tough fibers and enhance the flavor profile.

2. What is the best cooking method for beef rump roast?

There are various cooking methods that work well with beef rump roast. Slow cooking in the oven at a low temperature, braising on the stovetop, or using a slow cooker are all great options. These methods allow the meat to become tender and absorb flavors from the cooking liquid.

3. How do I know when my beef rump roast is done?

Using a meat thermometer is the most accurate way to determine when your beef rump roast is cooked. The internal temperature should reach 145°F (63°C) for medium-rare, 160°F (71°C) for medium, or 170°F (77°C) for well-done.

4. Can I freeze leftover beef rump roast?

Yes, you can freeze leftover beef rump roast. Divide it into portion sizes, wrap tightly in plastic wrap or aluminum foil, and place in a sealed container or freezer bag. It can be stored in the freezer for up to three months. Thaw it in the refrigerator before reheating.

5. Is beef rump roast a lean cut of meat?

Beef rump roast is relatively lean compared to other cuts of beef. It is not completely fat-free, but it contains less fat marbling, making it a healthier option. However, it’s still essential to trim any excess fat before cooking to keep it as lean as possible.

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