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Rump Roast, Raw

Rump Roast, Raw

EverydayRaw

Rump roast is a lean, versatile beef cut sourced from the muscular hindquarters near the bottom round. This primal cut offers a robust beef flavor with minimal marbling, requiring slow, moist cooking methods like braising to tenderize its dense muscle fibers. A 3-ounce serving provides approximately 22g of protein and 2.5mg of iron, making it a nutrient-dense option for balanced diets prioritizing high-quality protein and mineral intake.

Macro Impact

A 4 oz serving contains 209 calories, 23g protein, 0g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 209 calories?
Walking3.5 mph, moderate pace
49 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
22 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories209
% Daily Value*
Total Fat12g
16%
Saturated Fat5g
24%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat5g
Cholesterol70mg
23%
Sodium61mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein23g
Vitamin D0mcg
0%
Calcium5mg
0%
Iron2mg
13%
Potassium388mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
12 / 78 g
16%
Monounsaturated
5 / 31 g
17%
Polyunsaturated
0 / 23 g
2%
Saturated
5 / 23 g
20%
Trans
0 g
Cholesterol
70 / 300 g
23%
Omega 3
0 / 5 g
3%
Omega 6
0 / 19 g
1%
Omega 9
5 g
Protein
Protein
23 / 80 g
29%
Amino Acids
Histidine
1 / 3 g
26%
Isoleucine
1 / 2 g
66%
Leucine
2 / 3 g
60%
Lysine
2 / 2 g
81%
Methionine
1 / 1 g
50%
Phenylalanine
1 / 2 g
46%
Threonine
1 / 1 g
86%
Tryptophan
0 / 0 g
82%
Valine
1 / 2 g
55%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
4 / 15 mg
28%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
1 / 1 mg
41%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
3 / 2 mcg
133%
Folate
9 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
5 / 1k mg
0%
Copper
0 / 1 mg
9%
Iron
2 / 13 mg
17%
Magnesium
25 / 370 mg
7%
Manganese
0 / 2 mg
1%
Phosphorous
226 / 700 mg
32%
Potassium
388 / 3k mg
13%
Selenium
22 / 55 mcg
41%
Sodium
61 / 2.3k mg
3%
Zinc
4 / 10 mg
39%
Chromium
2 / 30 mcg
8%
Molybdenum
2 / 45 mcg
5%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
76 g
Caffeine
0 mg
Choline
79 mg
Taurine
23 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Beef, hip, rump roast, lean and fat, 3mm (1/8") trim, raw. Canadian Nutrient File. Food ID 4757.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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