Understanding Rump Steak Nutrition per 100g
Rump steak, a flavorful cut from the hindquarter of the animal, is a staple in many diets due to its excellent balance of leanness and taste. The number of calories in a 100g rump steak largely depends on whether it is raw or cooked, and if visible fat has been trimmed.
Raw vs. Cooked Rump Steak Calories
Nutritional values are typically provided for either the raw or the cooked state. Cooking meat causes it to lose moisture, concentrating the nutrients and calories into a smaller weight. Therefore, a 100g piece of cooked steak will have more calories than a 100g piece of raw steak.
- Raw Rump Steak (lean, untrimmed): Approximately 120-150 calories per 100g.
- Cooked Rump Steak (lean, grilled/pan-fried): Approximately 170-190 calories per 100g.
Detailed Nutritional Breakdown of 100g Cooked Rump Steak
Beyond calories, rump steak is a highly nutritious food, packed with protein, vitamins, and minerals. A 100g serving is considered a rich source of B vitamins, particularly B12, and essential minerals like iron and zinc.
Macronutrient Profile
Here is a general breakdown of the key macronutrients in a 100g cooked, lean rump steak:
- Protein: 20 to 25 grams. Rump steak is an excellent source of complete protein, vital for muscle repair and growth.
- Fat: 5 to 10 grams. The fat content can vary significantly based on trimming and the level of marbling.
- Carbohydrates: 0 grams. Like most meat cuts, rump steak contains no carbohydrates.
Micronutrient Highlights
Rump steak provides several essential micronutrients:
- Vitamin B12: Crucial for nerve function and red blood cell production.
- Zinc: Supports immune system function and wound healing.
- Iron: Essential for oxygen transport in the blood. Red meat is a significant source of heme iron, which is easily absorbed by the body.
- Selenium: Acts as an antioxidant.
Factors Influencing Calorie Count
The final calorie count of your rump steak meal can be affected by several variables:
- Fat Trimming: Trimming visible fat before cooking can reduce the calorie count by a notable amount.
- Cooking Method: Dry cooking methods like grilling, broiling, or air-frying require minimal added fat. Pan-frying or basting with butter or oil can significantly increase the calorie and fat content.
- Marbling: While generally considered a leaner cut compared to ribeye, rump steak can still have varying levels of intramuscular fat (marbling) which affects its caloric density.
Comparison Table: Rump Steak vs. Other Cuts
To put the calories of rump steak into perspective, here is a comparison of approximate nutritional values per 100g of cooked, lean meat for different cuts.
| Meat Cut (100g, cooked, lean) | Approximate Calories (kcal) | Protein (g) | Total Fat (g) |
|---|---|---|---|
| Rump Steak | 170 - 185 | 20 - 25 | 5 - 10 |
| Sirloin Steak | 170 - 190 | 25 - 30 | 6 - 11 |
| Ribeye Steak | 250 - 290 | 22 - 26 | 18 - 22 |
| Chicken Breast (skinless) | 140 - 165 | 30 - 35 | 1 - 4 |
Tips for Incorporating Rump Steak into a Healthy Diet
Rump steak can be an excellent component of a balanced diet, including weight management plans, due to its high satiety and protein content.
Cooking Recommendations
- Grilling or Broiling: These methods allow fat to drip away and avoid the need for excessive oil.
- Trim Fat: Always trim visible fat before cooking to reduce calories.
- Season Wisely: Use herbs, spices, garlic, and vinegar-based marinades instead of creamy sauces or butter.
Serving Suggestions
Combine your 100g rump steak with low-calorie, high-fiber side dishes to create a filling and nutritious meal:
- Large salads with light vinaigrette.
- Steamed or roasted vegetables (broccoli, asparagus, green beans).
- A small portion of complex carbohydrates like quinoa or sweet potato, if needed for energy.
Conclusion
A 100g cooked rump steak is a calorie-efficient source of high-quality protein, typically containing between 170 and 185 calories when lean and prepared without excessive fats. It provides substantial amounts of essential nutrients like Vitamin B12, iron, and zinc, making it a valuable addition to various dietary regimes, including muscle-building and weight-loss plans. By choosing lean cuts and employing healthy cooking methods, you can easily manage the calorie content of this versatile meat. For more nutritional data on various foods, consult resources like the USDA FoodData Central database.
