Is Rump Steak High in Fat? Separating Fact from Fiction

November 23, 2025 •

4 min read

According to nutritional data, a trimmed, lean-only 100g serving of grilled rump steak contains approximately 5.9g of fat, which is considerably less than many other steak cuts. This fact suggests the answer to “is rump steak high in fat?” is more nuanced than a simple yes or no, depending largely on preparation.

Quick Summary

This guide reveals the nutritional facts of rump steak, detailing its moderate fat content and high protein-to-calorie ratio. The article compares rump steak with other beef cuts like ribeye and fillet, offers tips for cooking it healthily, and outlines the benefits of including it in your diet for fitness and muscle building.

Key Points

Moderate Fat Content: Rump steak is considered a leaner cut compared to ribeye or sirloin, with a moderate fat-to-protein ratio.
Fat Varies by Trim: The specific fat content depends on whether the cut is a lean-only trim or an untrimmed, traditional piece.
Rich in Protein and Nutrients: It is an excellent source of high-quality protein, iron, zinc, and B vitamins, supporting muscle health and energy.
Cooking Method Matters: Healthy cooking methods like grilling or pan-searing with minimal oil help keep the overall fat count low.
A Budget-Friendly, Healthy Choice: Rump steak is more affordable than premium cuts like fillet, making it a cost-effective option for healthy eating.
Flavorful Despite Leanness: It offers a rich, beefy flavor that stands up well to various marinades and seasonings.

What is Rump Steak?

To understand the fat content of rump steak, it's essential to know its origin. Rump steak is a boneless cut taken from the hindquarters, or the backside, of the cow, just above the rear leg and below the sirloin. Because it comes from a hard-working muscle group, the meat is typically leaner and denser than cuts from less-used areas. This muscular composition contributes to a robust, beefy flavor that many steak enthusiasts appreciate. Traditional cuts can contain a thin layer of exterior fat or some marbling, while modern, lean-only versions are carefully trimmed to minimize fat.

Rump Steak's Nutritional Profile

From a nutritional perspective, rump steak is an attractive option for those watching their fat intake while prioritizing protein. A standard, lean-only, grilled 100g portion provides a healthy balance of macronutrients.

High-Quality Protein: Contains a significant amount of high-quality protein, essential for muscle building and repair.
Moderate Fat: While not fat-free, its fat content is notably lower than fattier cuts like ribeye.
Essential Nutrients: It is a rich source of vital vitamins and minerals, including iron, zinc, selenium, and B vitamins (B12, B6, niacin), which support energy metabolism, immune function, and oxygen transport.
Lower Calories: The moderate fat and high protein contribute to a favorable calorie-to-satiety ratio, making it suitable for weight-management plans.

The Truth About Marbling and Lean vs. Untrimmed Cuts

The level of marbling—the streaks of intramuscular fat—is what primarily distinguishes rump steak from other cuts. Rump has minimal marbling compared to cuts prized for their fat, such as a ribeye. However, fat content can still vary. A standard butcher's cut might include a wider strip of fat, while a lean-only or bistro rump steak will have this trimmed off. When assessing the nutritional value, it's important to consider if the data refers to a lean, trimmed version or an untrimmed cut. For the lowest fat option, selecting a well-trimmed piece is best.

Rump Steak vs. Other Popular Beef Cuts


Feature	Rump Steak	Ribeye Steak	Fillet Steak (Tenderloin)
Fat Content (per 100g)	~5.9-10g (Lean Trim)	~22g (Fattier Cut)	Very little fat (Leanest Cut)
Marbling	Minimal intramuscular fat	Heavily marbled throughout	Little to no marbling
Tenderness	Firm and flavorful	Exceptionally tender and juicy	Extremely tender, delicate
Flavor	Rich, beefy flavor	Rich, buttery flavor from fat	Milder, more subtle flavor
Cost	Generally more affordable	Higher price point	Premium price point
Best Cooked	Grilled, pan-seared (medium-rare)	Grilled, pan-seared (medium)	Grilled, seared (rare-medium-rare)

How Preparation Affects Rump Steak's Fat Content

Choosing a lean cut is only half the battle; how you cook it also impacts the final fat and calorie count. Frying in copious amounts of oil or butter will increase the overall fat content. In contrast, grilling, pan-searing with a light mist of oil, or oven-roasting are healthier methods that preserve the meat's lean qualities. For the healthiest result, always trim any visible fat from the steak before cooking.

Health Benefits of Choosing Rump Steak

Incorporating rump steak into a balanced diet offers several advantages:

Lean Muscle Support: High protein content is excellent for active individuals and those looking to build or maintain lean muscle mass.
Energy and Iron: As a good source of heme-iron, it aids in red blood cell production and helps combat fatigue.
Satiety: The combination of protein and fat helps you feel full and satisfied for longer, reducing the likelihood of overeating.
Affordability: Rump is a more budget-friendly steak option, making healthy eating more accessible.

Tips for Choosing and Cooking Lean Rump Steak

Look for Minimal Marbling: When at the butcher or supermarket, choose cuts with the least amount of visible intramuscular fat.
Opt for "Lean Only": If available, select cuts specifically labeled as "lean only" or "trimmed" to ensure excess fat has been removed.
Cook Hot and Fast: Due to its leanness, rump steak can become tough if overcooked. A hot pan or grill and a quick cooking time to medium-rare are ideal.
Rest the Meat: Always let the steak rest for 5-10 minutes after cooking. This allows the juices to redistribute, resulting in a more tender and juicy final product.
Serve with Veggies: Pair your steak with steamed or roasted vegetables for a nutritious and balanced meal with minimal added calories.

Conclusion

So, is rump steak high in fat? The answer is generally no, especially when compared to richer cuts like ribeye. Rump steak is a flavorful, versatile, and relatively lean option that fits well into a healthy diet. By choosing a lean, well-trimmed cut and preparing it with healthy cooking methods like grilling or pan-searing, you can enjoy this cut while managing your fat intake. Its high protein content, along with essential vitamins and minerals, makes it a valuable and nutritious addition to your meal plan.

For more detailed nutritional information, resources like the USDA database or dietary websites can be helpful. For example, you can explore the USDA FoodData Central for comprehensive nutritional data on various cuts of beef.

Frequently Asked Questions

Yes, rump steak can be a healthy part of a weight loss plan. Its high protein content promotes satiety, while its relatively low fat and calorie count (when trimmed and cooked healthily) helps with calorie control.

Rump steak is significantly leaner than ribeye. A 100g serving of rump steak has approximately 5-10g of fat, whereas a 100g serving of ribeye can contain around 22g of fat due to heavy marbling.

Compared to fattier cuts, rump steak is not high in saturated fat, especially the lean-only, trimmed versions. However, all red meat contains saturated fat, so moderate consumption is recommended as part of a balanced diet.

The best methods are grilling or pan-searing with a small amount of healthy oil, like olive oil. Trim any visible excess fat before cooking. Avoid using large amounts of butter or cream-based sauces.

A 100g serving of cooked rump steak is an excellent source of protein, typically providing around 22-25 grams. It's a fantastic option for supporting muscle growth and recovery.

To increase tenderness, you can marinate the steak before cooking. Allow it to rest properly after cooking to let the juices redistribute. Cooking it hot and fast to a medium-rare temperature will also prevent it from becoming tough.

Yes, grass-fed beef is often slightly leaner than grain-fed beef, although the difference is not always significant. The fat content primarily depends on the specific cut and its trimming.