How many calories and protein are in a rump steak?

November 30, 2025 •

3 min read

An average cooked, lean rump steak contains approximately 180 calories and 20 grams of protein per 100g serving, making it a nutrient-dense choice for a balanced diet. This moderate-calorie red meat option offers an excellent protein-to-calorie ratio, providing satiety without an excessive energy load.

Quick Summary

This guide breaks down the nutritional content of rump steak, detailing its calorie and protein counts per 100g serving for different preparations. It also covers the overall health benefits, cooking techniques to control calorie intake, and how it compares to other cuts of beef.

Key Points

Moderate Calories: On average, a cooked, lean rump steak contains approximately 175-180 calories per 100g serving.
High Protein: This cut is an excellent source of protein, with around 20-22 grams per 100g serving.
Nutrient-Dense: Rump steak is rich in essential micronutrients like iron, zinc, and Vitamin B12, supporting overall health.
Cooking Method Matters: Opting for grilling or pan-searing with minimal oil keeps the calorie count in check compared to pan-frying with butter.
Lean Option: Rump steak is considered one of the leaner beef cuts, especially when trimmed of excess fat, making it suitable for weight-conscious diets.
Versatile and Flavorful: Despite being lean, rump steak offers a robust flavor and can be prepared in various healthy ways, such as with marinades or served with vegetables.

Understanding Rump Steak Nutrition

Rump steak is a popular cut of beef derived from the posterior of the animal, where the muscles are well-used. This muscular composition results in a pronounced flavor and a relatively lean profile, especially when visible fat is trimmed. However, the exact nutritional values, including how many calories and protein are in a rump steak, can vary based on several factors, including the trimming of fat, cooking method, and overall marbling.

Nutritional Breakdown Per 100g

For a standard 100-gram (3.5-ounce) serving, the nutritional content of rump steak is a great source of high-quality protein. On average, a cooked, lean piece of rump steak will contain the following macronutrients:

Calories: 175-180 kcal
Protein: 20-22 grams
Fat: 9-11 grams
Carbohydrates: 0 grams

It is important to note that these values represent cooked steak, as the cooking process removes water and concentrates the nutrients. Raw nutrition data will differ. Rump steak is also a rich source of micronutrients essential for bodily function. These include important vitamins and minerals such as:

Iron: Crucial for oxygen transport and energy.
Zinc: Supports immune function.
Vitamin B12: Essential for brain function and red blood cell health.
Niacin (B3): Aids in energy metabolism.

The Impact of Cooking Method on Calories

How you prepare your rump steak significantly impacts the final calorie count. Choosing a healthy cooking method is key for those mindful of their caloric intake. For example, dry grilling or searing with a minimal amount of oil is the best way to keep calories low, whereas pan-frying with generous amounts of butter or oil will substantially increase the overall energy content.

Rump Steak vs. Other Cuts of Beef

When comparing rump steak to other popular beef cuts, its nutritional profile stands out. It offers a balance of leanness and flavor, making it a versatile option for various dietary goals. Here is a comparison table based on average cooked 100g servings:


Cut of Steak	Approx. Calories (100g)	Approx. Protein (100g)	Approx. Fat (100g)	Notes
Rump Steak	180 kcal	20-22 g	9-11 g	A lean, flavorful cut.
Sirloin	124 kcal (raw)	24 g (raw)	3 g (raw)	Very lean, high in protein.
Rib-eye	241 kcal (raw)	17 g (raw)	19 g (raw)	Higher fat and calories due to marbling.
T-bone	Approx. 260 kcal (cooked)	Approx. 24 g (cooked)	Approx. 16 g (cooked)	Includes a tenderloin section, higher in fat.

Health Benefits of Incorporating Rump Steak

Beyond its macro count, rump steak offers several health advantages. Its high protein density supports muscle repair, growth, and overall satiety, which is beneficial for weight management. As a red meat, it is a key dietary source of heme iron, which is more readily absorbed by the body than non-heme iron found in plants. For athletes or individuals with active lifestyles, the naturally occurring creatine and carnitine in beef support muscular energy pathways.

Cooking Tips for Maximum Flavor and Nutrition

To ensure you get the best from your rump steak while managing its nutritional profile, consider these tips:

Trim Fat: Always trim any excess visible fat before cooking to reduce calorie content.
Marinate for Tenderness: While rump is flavorful, marinating it with ingredients like herbs, garlic, and a low-calorie dressing can improve tenderness and add flavor without excess calories.
Choose the Right Method: Grilling, pan-searing with a light oil spray, or barbecuing are all excellent, low-fat cooking options. Avoid drowning the steak in butter or fatty sauces.
Pair Wisely: Serve your steak with low-calorie, nutrient-dense sides like steamed vegetables, a fresh salad, or roasted asparagus to create a well-balanced meal.

Conclusion

Rump steak is a nutritious and flavorful cut of beef that can be a healthy part of your diet. Its solid protein-to-calorie ratio, along with its rich vitamin and mineral content, makes it an excellent choice for muscle development and general health. By opting for lean cuts, trimming fat, and utilizing low-fat cooking methods, you can enjoy a delicious meal that aligns with your dietary goals. To explore how this cut can fit into a weight-loss plan, see how its moderate calories and high satiety make it suitable for a balanced, controlled diet.

CalorieMenu, "Rump steak Calories: Nutrition Facts, Benefits & Daily Values," caloriemenu.com. https://www.caloriemenu.com/beef-rump-steak Bulk Nutrients, "Which Steak Cuts Are Leanest and Best for Fat Loss?," bulknutrients.com.au. https://www.bulknutrients.com.au/blog/weight-loss/which-steaks-are-leanest-and-best-for-fat-loss CalorieMenu, "Rump steak Calories: Nutrition Facts, Benefits & Daily Values," caloriemenu.com. https://www.caloriemenu.com/beef-rump-steak

Frequently Asked Questions

Yes, rump steak is generally considered a lean cut of beef, especially when trimmed of any visible excess fat. Its low fat content, particularly in the lean-only portions, makes it a healthier red meat option.

Pan-frying rump steak in butter or oil can add a significant number of calories compared to dry grilling. According to some nutritional sources, you can save up to 40 kcal per 100g by grilling instead of pan-frying in oil.

Yes, rump steak is an ideal choice for low-carb or ketogenic diets because it contains virtually zero carbohydrates. Its calories come primarily from protein and fat, which aligns well with the macronutrient targets of these eating plans.

The primary benefit is its high content of complete, high-quality protein, which aids in muscle repair, growth, and satiety. It is also a significant source of iron, Vitamin B12, and zinc.

The fat content varies but is generally moderate. A cooked, lean 100g serving contains approximately 9-11 grams of fat. Trimming all visible fat can further reduce this number significantly.

Per 100g, rump steak typically provides a comparable amount of protein to chicken breast. However, chicken breast is generally leaner with fewer calories overall. Rump steak, on the other hand, offers higher levels of certain micronutrients like iron and zinc.

For a healthy meal, serve rump steak with a side of steamed broccoli, sautéed green beans, or a fresh salad. You can also marinate it in a low-calorie dressing based on ingredients like soy sauce, garlic, and honey.