Food Database

Rump Steak Nutrition Facts

Rump steak calories for grilled lean beef. 177 kcal and 31 g of protein per 100 g, with fat, carbs, and serving sizes.

Nutrition Facts & Macros

Serving size
Amount Per Serving
Calories 177
Calories from Fat 53
% Daily Value*
Total Fat 5.9g8%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Sugars 0g0%
Protein 31g62%
Sodium 74mg3%
* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 31g
Carbs 0g
Fat 5.9g

Source: USDA FoodData Central.

100 g
177 kcal 31g protein 0g carbs 5.9g fat
1 small steak (150 g)
266 kcal 46.5g protein 0g carbs 8.9g fat
1 steak (225 g)
398 kcal 69.8g protein 0g carbs 13.3g fat

Rump Steak FAQ

Is rump steak good for weight loss?

Yes, when the separable fat is trimmed. Grilled lean rump steak is 177 kcal and 31 g of protein per 100 g, so it is filling for the calories. Leaving the fat cap on raises both fat and calories.

Is rump steak high in protein?

Yes. Lean grilled rump steak has 31 g of protein per 100 g. A 225 g steak is about 70 g of protein.

How many calories are in rump steak?

Grilled rump steak, lean only, has 177 kcal per 100 g. A 225 g steak is about 400 kcal before sauce, butter, or chips.

How much protein is in rump steak?

About 31 g of protein per 100 g when the steak is grilled and the separable fat is removed.

Is rump steak lean?

The lean meat is. These numbers are for grilled rump with the separable fat cut off, which is 5.9 g of fat per 100 g. A steak served with the fat cap still on is fattier.

Is rump steak good for weight loss?

Yes. It is high in protein and has no carbs. Keep the portion weighed and skip butter and creamy sauces if you are counting calories.

Where do these rump steak numbers come from?

They follow the UK composition figure for beef rump steak, grilled, lean only: 177 kcal, 31 g protein, 5.9 g fat, and 74 mg sodium per 100 g.

Best Diets for Rump Steak

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Meal Ideas with Rump Steak

Steak and salad A weighed rump steak with a large salad and no creamy sauce.
Steak and potatoes Slice the steak over baked potato if you want the carbs, and count the potato separately.
Meal-prep slices Grill a larger piece, slice it, and use 100–150 g portions through the week.

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