Is Beef Rump High in Fat? A Nutritional Breakdown

December 17, 2025 •

3 min read

Nutritional data reveals that a raw, lean beef rump steak can contain as little as 2.8 grams of fat per 100g serving. This fact challenges the common perception of beef, proving that beef rump can be a surprisingly lean choice, though its fat content varies significantly based on the cut and preparation method.

Quick Summary

The fat content in beef rump is relatively low compared to many other steak cuts, particularly in lean, trimmed options. It serves as a high-protein, nutrient-rich option suitable for a healthy diet.

Key Points

Rump is generally lean: Due to being a well-worked muscle, beef rump contains less fat than many other popular steak cuts.
Fat content varies by cut: A raw, lean rump steak can have significantly less fat (as low as 2.8g/100g) than a regular rump cut.
High in protein: Rump steak is an excellent source of high-quality protein, with over 20g per 100g serving.
Rich in micronutrients: It provides essential vitamins and minerals, including iron, zinc, and Vitamin B12.
Proper cooking is key: Grilling or pan-searing with minimal oil are the best methods to keep rump steak lean and tender.
Suitable for healthy diets: Its high protein and moderate-calorie profile make it a good choice for balanced eating and weight management.

Understanding Beef Rump Fat Content

Beef rump steak is cut from the hindquarter of the animal, an area with well-worked muscles. This makes the meat inherently lean, with minimal intramuscular fat, also known as marbling. While a regular rump steak may have some visible fat and marbling, a lean cut, or 'eye of rump', is specifically prized for its low-fat content. The specific fat content per 100g varies depending on the source and processing. For example, a raw, lean rump steak can have just 2.8g of fat, while another analysis of a standard rump steak might show around 10g of fat per 100g. This variation highlights the importance of choosing cuts explicitly labeled 'lean' if fat minimization is your priority.

The Nutritional Profile of Beef Rump

Beyond its fat content, beef rump offers a strong nutritional profile. It is an excellent source of high-quality protein, providing essential amino acids that support muscle repair and growth. For example, a 100g serving can provide over 20g of protein. In addition to protein, rump is a rich source of vital micronutrients including:

Iron: Essential for oxygen transport in the blood.
Zinc: Supports immune function and cellular health.
Vitamin B12: Crucial for nerve function and red blood cell formation.
Other B-vitamins: Including niacin (B3) and B6, which aid energy metabolism.

Rump vs. Other Popular Beef Cuts: A Comparison

To put rump's fat content into perspective, it helps to compare it to other common steak varieties. As a general rule, cuts from less-used muscles (like the tenderloin) are leaner, while those with more marbling (like the ribeye) are fattier. The following table compares the typical fat and protein content per 100g for different steak cuts based on various nutritional analyses.


Steak Cut	Approximate Fat (per 100g)	Approximate Protein (per 100g)	Tenderness	Flavor Profile
Rump (Lean)	2.8g - 6g	20g - 24g	Firm, good	Rich, beefy
Sirloin	3g - 10g	20g - 25g	Moderately tender	Rich, robust
Ribeye	16g - 22g	17g - 24g	Very tender	Rich, juicy
Fillet (Tenderloin)	4g - 6g	22g - 26g	Extremely tender	Mild, delicate

How to Cook Rump Steak for a Leaner Meal

Proper cooking techniques can further control the fat content of your meal. Rump's leanness means it can become tough if overcooked, so it is best to prepare it with quick, high-heat methods. These methods also help to minimize the need for extra fats during cooking.

Dry grilling or broiling: Cook directly over or under high heat without added oils.
Pan-searing with minimal oil: Use a hot pan with a small mist of oil to get a good sear without adding excessive fat.
Resting the meat: After cooking, let the steak rest for a few minutes. This allows juices to redistribute, ensuring tenderness.

Making Rump Steak a Part of a Healthy Diet

Due to its high protein and moderate-calorie count, beef rump can easily fit into a healthy eating plan, including weight-loss diets. The key is to balance your plate with other nutritious, low-calorie foods. A simple preparation involves seasoning with herbs and spices instead of heavy sauces.

Pair with steamed vegetables: Serve your rump steak with steamed broccoli, green beans, or asparagus for a low-calorie, nutrient-dense meal.
Use low-calorie marinades: Tenderize the meat with acidic, flavorful marinades made from ingredients like citrus juice or vinegar.
Make a salad: Thinly slice leftover rump steak and add it to a salad with a light vinaigrette for a satisfying and healthy lunch.

For more information on comparing different beef cuts for a high-protein diet, visit the Carnivore Society website.

Conclusion

In conclusion, the claim that beef rump is high in fat is a misconception, especially when considering lean or trimmed cuts. Compared to fattier alternatives like ribeye, rump steak is a lean, high-protein option packed with essential nutrients like iron and zinc. By selecting a lean cut and using healthy cooking methods, such as grilling or minimal-oil pan-searing, you can enjoy this flavorful and versatile cut of meat as a key component of a balanced diet.

Frequently Asked Questions

Yes, lean rump steak is a very healthy choice. It's high in protein and rich in essential nutrients like iron, zinc, and B vitamins, while being relatively low in fat, especially when trimmed of visible fat.

The 'eye of rump' is considered one of the leanest portions of the rump, containing maximal beefy flavour with minimal fat content.

Rump and sirloin have similar fat content profiles, with rump generally being slightly leaner but less tender than sirloin. Both are considered leaner than cuts like ribeye.

To minimize fat, use quick, high-heat methods like grilling or pan-searing with a minimal amount of oil. Dry cooking methods are ideal for maintaining a lean profile.

The saturated fat content in rump steak is relatively low compared to fattier cuts. A 100g portion of lean, grilled rump has around 2.5g of saturated fat, which can be managed as part of a balanced diet.

Absolutely. Rump steak's moderate calorie count and high satiety-inducing protein make it very suitable for weight-loss diets, especially when served with low-calorie vegetables.

Rump's robust flavour pairs well with a variety of seasonings and marinades. Herbs like thyme and rosemary, spices like paprika, or marinades with citrus juice, soy sauce, and mustard all work well.