Calorie Chart / Meat & Eggs / Beef - Rump steak
How Many Calories Are in Rump steak?
Calculation of the nutritional value & Recommended Dietary Intake of rump steak
For g and a calorie requirement of kcal
| Calories 270 kcal | Proteins 30 g | Lipids 17 g | Carbohydrates 0 g |
| 14% | 40% | 25% | 0% |
Health benefits of rump steak
Rump steak - 100g
Calories 180 kcal
Proteins 20 g
Lipids 11 g
Carbohydrates 0 g
Rump steak is considered a moderate-calorie red-meat option, delivering a high protein-to-calories ratio that makes it popular with people who want satiety without an excessive calorie load. Those calories are mainly accompanied by complete proteins that contain all the essential amino acids.
The cut supplies appreciable amounts of vitamin B12, niacin (B3), and vitamin B6, as well as iron, zinc, selenium, and phosphorus. These micronutrients support oxygen transport, immune function, and energy metabolism, helping the body use calories efficiently.
For athletes, the naturally occurring creatine and carnitine are interesting assets: they are involved in muscular energy pathways and may supposedly improve power output for short bursts. Here again, their effect is obtained without adding extra calories from supplements.
Rump steak comes from the posterior of the animal, where the muscles are well used; this explains its pronounced flavor. Traditional dry-aging concentrates taste while only minimally altering calories, giving gourmets a tender piece prized since the 19th-century British "rump steak club" era.
Tips for incorporating rump steak into a balanced diet
To keep the calories under control, sear rump steak in a hot pan with a mist of oil or grill it without fat. A quick rub of garlic, pepper, and a splash of soy sauce adds depth without extra calories.
For a balanced plate, combine the meat with steamed broccoli or sautéed green beans; these vegetables contribute volume with very few calories. If you need extra carbohydrates after training, add a portion of fluffy quinoa; otherwise, swap it for roasted asparagus to keep calories lower.
Looking for variety? Slice leftover rump steak thinly over a salad dressed with light vinaigrette, or turn it into a stir-fry with cubes of pumpkin. On heartier days, integrate it into a homemade version of beef bourguignon, but cut the sauce butter in half to moderate calories while keeping classic flavor.
Frequently Asked Questions
- How many calories are in rump steak?
- Rump steak provides 180 kcal per 100 g.
- Is rump steak high in protein compared with its calories?
- Yes. About 20 g of protein are supplied for those 180 kcal, giving an excellent protein-to-calories ratio.
- Can rump steak fit into a weight-loss plan?
- Absolutely; its moderate calories and high satiety make it suitable, especially when served with low-calorie sides like lettuce or cucumber salad.
- How do I reduce calories when cooking rump steak?
- Trim visible fat, avoid butter in the pan, and choose dry grilling; you can save up to 40 kcal compared with pan-frying in oil.
- How do rump steak calories compare with chicken breast calories?
- Chicken breast is leaner at roughly 110 kcal per 100 g, but rump steak still offers moderate calories plus more iron and zinc.
- Is rump steak suitable for a ketogenic or low-carb diet?
- Yes, it contains virtually no carbohydrates, so its calories come from proteins and fats that align well with keto macronutrient targets.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
