Basic Information
- Common Name: Eye of Round Roast
- Scientific Name: Bos taurus
- Category: Meat (Red Meat)
- Varieties: The main variety comes from the USDA grade, such as “select,” which is a leaner option with minimal marbling compared to “choice” or “prime.”
Nutritional Information
- Macronutrients: The eye of round roast is a lean cut of beef, high in protein with very low fat, especially when trimmed to 0″ fat. A typical serving (100 grams of raw, select grade) includes:
- Proteins: About 23.4 grams
- Fats: Approximately 2-3 grams
- Carbohydrates: 0 grams
- Micronutrients: A rich source of B vitamins (particularly B12 and niacin), and minerals such as iron, zinc, and selenium.
Phytonutrients
Beef, including the eye of round roast (boneless, separable lean only, trimmed to 0″ fat, select, raw), does not contain phytonutrients, as phytonutrients are specific to plants. These compounds are found in fruits, vegetables, grains, and other plant foods and are known for their health-promoting properties, including antioxidant and anti-inflammatory effects. However, beef is a rich source of various nutrients and bioactive compounds beneficial for health. Here’s an overview of the key nutrients found in lean beef cuts like the eye of round roast:
1. Proteins and Amino Acids
- Beef is an excellent source of high-quality protein, providing all essential amino acids necessary for muscle growth, repair, and overall body maintenance.
2. Fats
- Lean cuts like the eye of round roast have reduced fat content, but still provide essential fatty acids. It contains both saturated and monounsaturated fats, with minimal trans fats.
3. Vitamins
- B Vitamins: Beef is particularly rich in vitamin B12, essential for brain function and blood formation. It also provides niacin (B3), vitamin B6, and riboflavin (B2), supporting energy metabolism and overall health.
- Fat-Soluble Vitamins: Depending on the diet of the cattle, it may contain small amounts of vitamins D and E.
4. Minerals
- Iron: Provides heme iron, which is more easily absorbed by the body than non-heme iron from plant sources, crucial for oxygen transport and energy production.
- Zinc: Important for immune function, wound healing, and DNA synthesis.
- Selenium: Aids in antioxidant defense and thyroid hormone metabolism.
5. Bioactive Compounds
- Creatine: Supports muscle function and physical performance.
- Carnosine: Acts as an antioxidant, potentially protecting against aging and oxidative stress.
Although beef does not offer the phytonutrients found in plant foods, its nutrient-dense profile, including proteins, vitamins, and minerals, contributes to a balanced diet. Including lean beef cuts like the eye of round roast can help meet dietary needs for essential nutrients while supporting overall health and wellness.
- Calorie Count: Roughly 130-150 calories per 100 grams.
- Glycemic Index: Not applicable, as it does not contain carbohydrates.
Physical Characteristics
- Color: Raw eye of round roast is a vibrant red.
- Shape: Cylindrical and compact, making it identifiable among other cuts.
- Size: Varies, but typically ranges from 2 to 5 pounds before cooking.
- Texture: Lean and firm, with very little fat and a fine grain.
Culinary Uses
Eye of round roast is versatile, suitable for various cooking methods:
- Common Dishes: Roasted whole and sliced thin for sandwiches, or served as a main dish with vegetables and gravy.
- Preparation Methods: Best when roasted slowly to avoid drying out, given its lean nature. It can also be braised or used for slow-cooking methods to enhance tenderness.
- Suitable Pairings: Complements robust seasonings and marinades. Pairs well with root vegetables, green beans, or creamy mashed potatoes. Wine or beef broth reductions make excellent sauces for this cut.
Geographical Information
- Origin: Domesticated cattle have been a part of human agriculture for thousands of years, originally domesticated in regions now known as Europe, Asia, and Africa.
- Primary Growing Regions: Beef is produced worldwide, with the United States, Brazil, the European Union, and China among the largest producers.
- Seasonal Availability: Available year-round due to modern agricultural practices.
The eye of round roast, particularly in the select grade, offers a lean, protein-rich option for meals. It’s a versatile cut that benefits from slow cooking or roasting methods to maintain its moisture and tenderness. When prepared correctly, it can be a delicious centerpiece of a nutritious meal, offering valuable nutrients essential for health.
| Proximates: | |
| Water | 73.7 g |
| Energy (Atwater General Factors) | 116 kcal |
| Energy (Atwater Specific Factors) | 122 kcal |
| Protein | 23.4 g |
| Total lipid (fat) | 2.48 g |
| Total fat (NLEA) | 2.23 g |
| Ash | 1.08 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 0 g |
| Minerals: | |
| Calcium, Ca | 13 mg |
| Iron, Fe | 1.37 mg |
| Magnesium, Mg | 11.4 mg |
| Phosphorus, P | 222 mg |
| Potassium, K | 312 mg |
| Sodium, Na | 50 mg |
| Zinc, Zn | 3.38 mg |
| Copper, Cu | 0.035 mg |
| Manganese, Mn | 0.002 mg |
| Selenium, Se | 22.2 µg |
| Vitamins and Other Components: | |
| Riboflavin | 0.185 mg |
| Niacin | 6.58 mg |
| Vitamin B-6 | 0.638 mg |
| Vitamin B-12 | 2.06 µg |
| Lipids: | |
| Fatty acids, total saturated | 0.953 g |
| SFA 10:0 | 0.003 g |
| SFA 12:0 | 0.002 g |
| SFA 14:0 | 0.062 g |
| SFA 15:0 | 0.011 g |
| SFA 16:00 | 0.0546 g |
| SFA 17:0 | 0.027 g |
| SFA 18:0 | 0.297 g |
| SFA 20:0 | 0.002 g |
| SFA 24:0 | 0.003 g |
| Fatty acids, total monounsaturated | 0.951 g |
| MUFA 14:1 c | 0.018 g |
| MUFA 16:1 c | 0.072 g |
| MUFA 17:1 | 0.021 g |
| MUFA 17:1 c | 0.021 g |
| MUFA 18:1 c | 0.833 g |
| MUFA 20:1 | 0.007 g |
| MUFA 20:1 c | 0.007 g |
| Fatty acids, total polyunsaturated | 0.192 g |
| PUFA 18:2 c | 0.124 g |
| PUFA 18:2 n-6 c,c | 0.113 g |
| PUFA 18:2 CLAs | 0.011 g |
| PUFA 18:3 c | 0.005 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.005 g |
| PUFA 20:2 c | 0.001 g |
| PUFA 20:2 n-6 c,c | 0.001 g |
| PUFA 20:3 c | 0.012 g |
| PUFA 20:3 n-6 | 0.012 g |
| PUFA 20:4 | 0.032 g |
| PUFA 20:4c | 0.032 g |
| PUFA 20:5c | 0.004 g |
| PUFA 20:5 n-3 (EPA) | 0.004 g |
| PUFA 22:5 c | 0.011 g |
| PUFA 22:5 n-3 (DPA) | 0.011 g |
| PUFA 22:6 c | 0.002 g |
| PUFA 22:6 n-3 (DHA) | 0.002 g |
| Fatty acids, total trans | 0.129 g |
| Fatty acids, total trans-monoenoic | 0.118 g |
| TFA 16:1 t | 0.008 g |
| TFA 18:1 t | 0.11 g |
| Fatty acids, total trans-dienoic | 0.011 g |
| TFA 18:2 t not further defined | 0.011 g |
| Cholesterol | 62 mg |
