How many calories in a 250g beef rump steak?

December 2, 2025 •

3 min read

A 250g beef rump steak contains approximately 435 calories, but this figure can vary significantly based on fat content and cooking method. Knowing the precise number of calories is crucial for effective dietary planning and weight management. This guide provides a detailed breakdown of the caloric and nutritional information for a 250g beef rump steak.

Quick Summary

This guide details the calorie count and nutritional profile of a 250g beef rump steak, explaining how factors like cooking method, trim, and fat content influence the total calories. It also compares the calorie content of rump steak to other popular beef cuts to help with meal planning.

Key Points

Average Calorie Count: A 250g beef rump steak contains approximately 435 calories, based on standard nutritional data for a cooked portion.
Cooking Matters: Pan-frying with butter or oil increases calories, while grilling or searing with minimal fat keeps the calorie count lower.
Weight Changes: Nutritional labels based on raw weight will differ from cooked weight. Meat loses water when cooked, concentrating calories in the smaller, cooked portion.
High in Protein: Rump steak is an excellent source of high-quality protein, providing roughly 52g in a 250g cooked portion, essential for muscle health.
Rich in Nutrients: The steak is packed with vital nutrients, including iron, zinc, and a range of B vitamins.
Manageable for Diets: For a weight-loss plan, choose lean, trimmed rump steak and pair it with low-calorie, high-fiber vegetables.

Determining the exact calorie count of any piece of meat requires considering several variables. For a 250g beef rump steak, the average calorie content is around 435 calories, based on nutrition data for a cooked portion. However, the 'raw vs. cooked' weight, the degree of fat trimming, and the method of cooking all play a significant role.

Factors Influencing Rump Steak Calories

Raw vs. Cooked Weight

Raw meat and cooked meat of the same weight do not have the same number of calories because meat loses water during the cooking process. A raw 250g steak will weigh less after being cooked, concentrating the calories and nutrients. This is a common pitfall for those tracking calories; it is more accurate to use nutrition data based on cooked weight for an accurate measurement.

Fat Content and Trimming

Rump steak is generally considered a leaner cut compared to other steaks, but the amount of marbling and visible fat can vary. A steak with more marbling and a larger fat cap will naturally have a higher calorie count. Trimming visible fat before cooking can significantly reduce the total calories without sacrificing flavor.

Cooking Method

Preparation is another major factor. Pan-frying a steak in oil or butter adds extra calories, whereas grilling or searing it in a non-stick pan with a minimal amount of oil will keep the calorie count lower. High-heat methods like grilling also render some fat, which can drip away, further reducing the overall fat and calorie content.

Nutritional Breakdown of a 250g Rump Steak

Beyond just calories, a 250g beef rump steak is a powerhouse of nutrients. A typical portion offers a high-quality protein source, essential for muscle maintenance and growth. It also provides a rich supply of vitamins and minerals vital for overall health.

Macronutrient Profile (Approximate for 250g Cooked Rump Steak)

Protein: Approximately 52 grams.
Fat: Around 25 grams.
Carbohydrates: The steak itself contains virtually no carbohydrates.

Micronutrients

Iron: Essential for oxygen transport and energy.
Zinc: Supports immune function and healing.
B Vitamins: Includes B12, B6, and Niacin, which are crucial for energy metabolism and brain function.

A Quick Comparison: Rump vs. Other Steaks

To put the rump steak into perspective, here is a comparison of calorie counts for a 250g portion of various popular beef cuts. Note that these are approximations and can vary based on trim and preparation.


Beef Cut	Approximate Calories (250g)	Notes
Rump Steak	435 kcal	Moderate in fat, rich flavor, lean option.
Sirloin Steak	310 kcal	Generally leaner than rump, excellent protein source.
Rib-eye Steak	600 kcal	High marbling, richer flavor, higher fat and calorie content.
Tenderloin (Filet Mignon)	425 kcal	Very lean, most tender cut, moderate calorie count.

Tips for Enjoying Rump Steak Mindfully

For those watching their caloric intake, rump steak can still be a healthy meal. Here are some strategies:

Select a lean cut: Ask your butcher for a well-trimmed piece with minimal visible fat. For additional insight into choosing leaner cuts, see this guide from the New York Beef Council on Beef and Heart Health.
Use calorie-controlled cooking: Opt for grilling, pan-searing with a spray of oil, or cooking on a dry, hot plate. Avoid excessive butter or oil.
Pair with nutrient-dense sides: Complement your steak with low-calorie, high-fiber vegetables like broccoli, asparagus, or a mixed green salad to add volume and nutrition without excessive calories.
Practice portion control: A 250g steak is a substantial portion. Consider splitting it for two meals or pairing it with a very large salad to increase satiety.

Conclusion

While a 250g beef rump steak packs a significant number of calories, the overall nutritional value is substantial, with a high protein content and essential micronutrients. By understanding how fat content and cooking methods affect the final calorie count, you can make informed choices to fit this flavorful cut of beef into a balanced and mindful diet. Opting for leaner trims and low-fat cooking techniques ensures you can enjoy a delicious and satisfying meal without derailing your health goals. Always remember that nutritional values can vary slightly between different suppliers and preparation styles, so these figures serve as a useful guideline.

Frequently Asked Questions

The act of cooking itself does not add calories to the meat, but it does reduce its weight by removing water. This concentrates the calories and nutrients into a smaller, cooked portion. Therefore, a 250g cooked steak has more calories than a 250g raw steak, but the total calories from the original piece of meat remain the same.

Yes, rump steak is generally considered one of the leaner cuts of beef. While it has less fat than cuts like rib-eye, the fat content can vary based on trimming and marbling.

A cooked 250g rump steak typically contains around 52 grams of high-quality protein, providing a substantial amount of the daily recommended intake.

To minimize calories, trim off any visible fat before cooking. Use a dry cooking method like grilling, or use a minimal amount of a low-calorie cooking spray or oil in a non-stick pan instead of butter.

In addition to protein, rump steak is rich in essential micronutrients, including heme iron, zinc, selenium, and several B vitamins, such as B12, B6, and niacin.

Rump steak is typically lower in calories than rib-eye. Due to its higher marbling (intramuscular fat), a 250g rib-eye steak contains more calories than a comparable-sized rump steak.

Yes, rump steak can be part of a healthy weight-loss plan. Its high protein content helps promote satiety and muscle maintenance. Choosing a lean, trimmed cut and preparing it with a low-fat cooking method is key.