Know what’s on your plate

Eye of round steak

Calories & nutrition facts

boneless, separable lean only, trimmed to 0" fat, all grades, raw

121

calorieskcal per 100 g

Protein23 g

Carbs0 g

Fat3 g

Percent calories

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Nutrition facts

Per 100 g% DV

Calories 121 kcal —
Protein 23 g 47%
Carbohydrate 0 g 0%
Fat 3 g 4%
Saturated fat 1.1 g 5%
Fibre 0 g 0%
Sugars 0 g —
Sodium 53 mg 2%
Cholesterol 60 mg 20%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 2 µg 0%
Vitamin C 0 mg 0%
Vitamin D 0 µg 0%
Vitamin E 0.24 mg 2%
Vitamin K 1.5 µg 1%
Thiamin (B1) 0.06 mg 5%
Riboflavin (B2) 0.18 mg 14%
Niacin (B3) 6.7 mg 42%
Pantothenic acid (B5) 0.36 mg 7%
Vitamin B6 0.64 mg 38%
Folate (B9) 4 µg 1%
Vitamin B12 1.8 µg 77%
Choline 64.2 mg 12%

Minerals

Calcium 13 mg 1%
Iron 1.5 mg 8%
Magnesium 12 mg 3%
Phosphorus 222 mg 18%
Potassium 319 mg 7%
Zinc 3.4 mg 31%
Copper 0.04 mg 5%
Manganese 0 mg 0%
Selenium 22.6 µg 41%

Calories by portion

Portion	Weight	Calories	Protein	Fat
100 g	100 g	121	23 g	3 g
1 × oz	113 g	137	26 g	3.4 g
1 × steak	140 g	169	33 g	4.3 g
2 × oz	226 g	273	53 g	6.9 g
½ × oz	56.5 g	68	13 g	1.7 g
3 × oz	339 g	410	79 g	10 g
4 × oz	452 g	547	106 g	14 g

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Questions about Eye of round steak

How do you cook eye of round steak so it is not tough?

It is a lean cut from a hard-working muscle, so avoid prolonged high heat. For a quick steak, slice it thinly across the grain, pat it dry, then sear in a very hot pan for about 1–2 minutes per side; rest it briefly before serving.

Can you roast eye of round steak?

Yes. Brown it all over, then roast at 120 °C until the centre reaches 54–57 °C for medium-rare; rest it for at least 15 minutes and slice thinly across the grain. A meat thermometer helps prevent this lean cut from drying out.

How should you choose eye of round steak at the butcher?

Look for a fairly even thickness so it cooks at the same rate throughout, with little surface fat or gristle. If you plan to pan-fry it, ask for thin, evenly cut steaks; thicker pieces suit roasting better.

How long does eye of round steak keep in the fridge?

Keep it covered on the coldest shelf and cook within 3–5 days of purchase. Freeze it tightly wrapped if you will not use it in that time, and thaw it in the fridge rather than on the worktop.

What goes well with eye of round steak?

Serve thin slices with roast potatoes, horseradish sauce and gravy, or tuck them into a steak sandwich with mustard and fried onions. Its mild flavour also works well with a punchy marinade before grilling.

Can you use another cut instead of eye of round steak?

Top round steak is a close substitute and is similarly lean; it has 124 kcal and 23.5 g protein per 100 g, compared with 121 kcal and 23 g in eye of round steak. Cook either cut briefly or slice it thinly across the grain.

Is eye of round steak good for beef jerky?

Yes: its low fat content makes it a practical choice because fatty streaks can turn rancid during storage. Partially freeze the meat to make it easier to slice thinly, cut across the grain for a less chewy result, and dry it thoroughly.

How much eye of round steak is a typical portion?

A steak portion of about 140 g is a useful guide. It provides 33 g of protein and 169 kcal.

Source: USDA FoodData Central 171762 · per 100 g · carbohydrate per EU label, fibre excluded