Know what’s on your plate
Beef rump steak
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 118 kcal —
- Protein 24 g 47%
- Carbohydrate 0.4 g 0%
- Fat 2.5 g 3%
- Saturated fat 0.8 g 4%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 54 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0.5 µg 3%
- Vitamin K 1.5 µg 1%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.24 mg 18%
- Niacin (B3) 6.4 mg 40%
- Pantothenic acid (B5) 0.36 mg 7%
- Vitamin B6 0.63 mg 37%
- Folate (B9) 4 µg 1%
- Vitamin B12 1.6 µg 68%
Minerals
- Calcium 13 mg 1%
- Iron 2.3 mg 13%
- Magnesium 12 mg 3%
- Phosphorus 219 mg 18%
- Potassium 312 mg 7%
- Zinc 3.7 mg 33%
- Copper 0.05 mg 5%
- Manganese 0 mg 0%
- Selenium 9.3 µg 17%
- Iodine 0.9 µg 1%
Similar foods
- Beef steakraw229 kcal / 100 g
- Beef rumpraw110 kcal / 100 g
- Horse rump steakraw116 kcal / 100 g
- Round beefraw187 kcal / 100 g
- Pork rump steaklean, raw121 kcal / 100 g
- Topside beefraw116 kcal / 100 g
- Eye of round beefraw145 kcal / 100 g
- Buffalo rumpraw106 kcal / 100 g
- Top sirloin steakseparable lean only, trimmed to 1/8" fat, choice, raw135 kcal / 100 g
- Boiled beef rumpfor boiling, rump, boiled181 kcal / 100 g
Questions about Beef rump steak
How do you cook rump steak so it stays tender?
Take it out of the fridge about 20 minutes beforehand and pat it dry. Sear in a very hot, lightly oiled pan for roughly 2–3 minutes per side for medium-rare, depending on thickness; rest for 5 minutes, then slice across the grain.
Can you cook rump steak in the oven?
For a thick steak, brown it in a hot ovenproof pan for 1–2 minutes per side, then transfer the pan to an oven at 200 °C. Cook until the centre reaches your preferred doneness, using a meat thermometer, and rest for 5 minutes before cutting.
How should you choose rump steak at the butcher or supermarket?
Choose a steak of even thickness so it cooks uniformly, with a fresh smell and a clean red colour. A little marbling can help keep it juicy; trim only thick, hard edges of fat if you prefer a leaner result.
How long can you keep raw rump steak in the fridge?
Keep it covered on the bottom shelf and cook it within 3–5 days of buying it. Freeze it if you will not use it in that time; thaw it in the fridge rather than on the worktop.
What do you serve with rump steak?
It works well with chips, peppercorn sauce and a green salad, or with roast potatoes and seasonal vegetables. For a quick steak sandwich, slice it thinly and tuck it into a toasted roll with rocket and mustard.
Is rump steak the same as rump roast?
No. Rump steak is cut into portions for quick cooking, while a rump roast is a larger joint usually cooked more slowly and sliced to serve. Both come from the hindquarter, so rump steak benefits from being sliced across the grain.
What nutrients stand out in rump steak?
It is high in zinc, with 3.7 mg per 100 g, and provides 24 g of protein per 100 g. It also contains 1.6 µg of vitamin B12 per 100 g.
Source: ANSES–Ciqual (France) 6206 · per 100 g · carbohydrate per EU label, fibre excluded
