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Beef Rump Roast
Meats
Nutri-ScoreA

Beef Rump Roast

Bos taurus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Beef Rump Roast provides 250 kcal, 26g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Beef rump roast is a cut from the hindquarters of the cow, known for its rich flavor and tenderness when cooked properly. It is a great source of high-quality protein and essential nutrients.

Also known as:
Rump RoastBeef Round
Scientific NameBos taurus
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
60%
Fiber0g
Total43.0g
Protein
26g(60%)
Fats
17g(40%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.6 µg (108%)
Vitamin b6 (pyridoxine)0.5 mg (29%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.6 mg (14%)
Zinc5 mg (45%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in high-quality protein, essential for muscle growth and repair.
✓Contains important vitamins and minerals, including B vitamins and iron, which support energy metabolism and red blood cell production.
✓Provides healthy fats that can support hormone production and overall health.
✓May help in maintaining a healthy weight when consumed in moderation as part of a balanced diet.

Possible Risks & Side Effects

!High consumption of red meat has been associated with an increased risk of certain chronic diseases, including heart disease and some cancers.
!Individuals with certain health conditions, such as gout or kidney disease, should limit their intake of red meat due to its purine content.

How to Prepare & Consume

Best cooked using slow roasting or braising methods to enhance tenderness and flavor. Can be marinated to improve taste and juiciness.

Smart Selection & Storage

How to Select

Choose beef rump roast that is bright red in color with minimal marbling. Look for cuts that are firm to the touch and have a fresh smell.

How to Store

Store raw beef in the refrigerator at 40°F (4°C) or below. For longer storage, wrap tightly and freeze. Thaw in the refrigerator before cooking.

Myths vs Realities

MythEating red meat is always unhealthy.
RealityModerate consumption of lean red meat can be part of a healthy diet and provides essential nutrients.
MythAll beef is the same.
RealityDifferent cuts of beef have varying levels of fat, flavor, and tenderness, affecting their nutritional profile.
MythCooking beef at high temperatures is the best way to ensure safety.
RealityCooking beef to the proper internal temperature is crucial for safety, regardless of cooking method.

Healthy Recipes

Herb-Crusted Beef Rump Roast

This succulent beef rump roast is coated with a fragrant herb crust, making it a flavorful and healthy centerpiece for any meal.

Ingredients
  • 2 lbs beef rump roast
  • 2 tbsp olive oil
  • 1 tbsp fresh rosemary, chopped
  • 1 tbsp fresh thyme, chopped
  • 4 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rub the beef rump roast with olive oil, then season with salt, pepper, garlic, rosemary, and thyme.
  3. 3. Place the roast in a roasting pan and cook for 1.5 to 2 hours, or until the internal temperature reaches 135°F (57°C) for medium-rare.

Spicy Beef Rump Roast Tacos

These spicy tacos feature tender beef rump roast, seasoned with a zesty blend of spices, served in whole grain tortillas for a nutritious twist.

Ingredients
  • 1.5 lbs beef rump roast
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp paprika
  • Salt and pepper to taste
  • 8 whole grain tortillas
  • 1 cup diced tomatoes
  • 1 avocado, sliced
Instructions
  1. 1. Rub the beef with chili powder, cumin, paprika, salt, and pepper, then sear in a hot skillet until browned.
  2. 2. Transfer the roast to a slow cooker and cook on low for 6-8 hours until tender.
  3. 3. Shred the beef and serve in whole grain tortillas topped with diced tomatoes and avocado.

Beef Rump Roast with Root Vegetables

This one-pot meal features a hearty beef rump roast slow-cooked with nutritious root vegetables for a wholesome dinner.

Ingredients
  • 2 lbs beef rump roast
  • 4 carrots, chopped
  • 3 parsnips, chopped
  • 1 onion, quartered
  • 2 cups beef broth
  • 2 tbsp balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Season the beef roast with salt and pepper, then sear in a large pot.
  2. 2. Add the vegetables, beef broth, and balsamic vinegar, then bring to a simmer.
  3. 3. Cover and cook on low heat for 3-4 hours until the beef is tender and the vegetables are cooked through.

Beef Rump Roast Salad Bowl

This vibrant salad bowl features sliced beef rump roast atop a bed of mixed greens, drizzled with a light vinaigrette for a refreshing meal.

Ingredients
  • 1 lb cooked beef rump roast, sliced
  • 4 cups mixed greens
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, sliced
  • 1/4 cup red onion, thinly sliced
  • 2 tbsp balsamic vinaigrette
Instructions
  1. 1. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and red onion.
  2. 2. Top the salad with sliced beef rump roast.
  3. 3. Drizzle with balsamic vinaigrette before serving.

Beef Rump Roast Stir-Fry

This quick and healthy stir-fry features tender strips of beef rump roast and colorful vegetables, tossed in a savory sauce.

Ingredients
  • 1 lb beef rump roast, thinly sliced
  • 2 cups bell peppers, sliced
  • 1 cup broccoli florets
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add the sliced beef and cook until browned, then add bell peppers and broccoli.
  3. 3. Stir in soy sauce and ginger, cooking for an additional 5 minutes until vegetables are tender.

Garlic and Mustard Beef Rump Roast

This flavorful roast is marinated in garlic and mustard, resulting in a tender and zesty dish that pairs well with steamed vegetables.

Ingredients
  • 2 lbs beef rump roast
  • 4 cloves garlic, minced
  • 3 tbsp Dijon mustard
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Mix garlic, mustard, olive oil, salt, and pepper in a bowl to create a marinade.
  2. 2. Rub the marinade all over the beef roast and let it sit for at least 1 hour.
  3. 3. Roast in a preheated oven at 350°F (175°C) for about 1.5 hours or until desired doneness.

Beef Rump Roast with Quinoa and Spinach

This nutritious dish combines juicy beef rump roast with protein-packed quinoa and fresh spinach for a balanced meal.

Ingredients
  • 1 lb beef rump roast
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 4 cups fresh spinach
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Cook quinoa in vegetable broth according to package instructions.
  2. 2. Sear the beef rump roast in a skillet, then roast in the oven until desired doneness.
  3. 3. Sauté spinach in olive oil until wilted, then serve alongside sliced beef and quinoa.

Beef Rump Roast with Chimichurri Sauce

This vibrant dish features a perfectly roasted beef rump roast topped with a fresh and zesty chimichurri sauce for an explosion of flavor.

Ingredients
  • 2 lbs beef rump roast
  • 1 cup fresh parsley
  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 4 cloves garlic
  • Salt and pepper to taste
Instructions
  1. 1. Season the beef roast with salt and pepper, then roast in the oven at 375°F (190°C) for 1.5 hours.
  2. 2. Blend parsley, olive oil, red wine vinegar, garlic, salt, and pepper to make chimichurri sauce.
  3. 3. Slice the roast and serve topped with chimichurri sauce.

Beef Rump Roast and Sweet Potato Mash

This comforting dish features tender beef rump roast served with creamy sweet potato mash, making it a healthy and satisfying meal.

Ingredients
  • 1.5 lbs beef rump roast
  • 2 large sweet potatoes, peeled and cubed
  • 2 tbsp butter
  • Salt and pepper to taste
  • 1/4 cup milk
Instructions
  1. 1. Roast the beef rump roast in the oven at 350°F (175°C) until cooked to your liking.
  2. 2. Boil sweet potatoes until tender, then mash with butter, milk, salt, and pepper.
  3. 3. Serve slices of beef alongside the sweet potato mash.

Beef Rump Roast with Mediterranean Vegetables

This colorful dish features beef rump roast paired with roasted Mediterranean vegetables, creating a nutritious and flavorful meal.

Ingredients
  • 2 lbs beef rump roast
  • 1 zucchini, sliced
  • 1 eggplant, cubed
  • 1 red bell pepper, chopped
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season the beef roast with salt and pepper, then roast in the oven at 375°F (190°C) for 1.5 hours.
  2. 2. Toss zucchini, eggplant, and bell pepper with olive oil, salt, and pepper, then roast in the oven for 30 minutes.
  3. 3. Serve the beef slices with the roasted vegetables.

Frequently Asked Questions (FAQ)

What is the best way to cook a beef rump roast?

The best way to cook a beef rump roast is to slow roast it in the oven at a low temperature, allowing it to cook evenly and retain moisture.

How long should I cook a beef rump roast?

Cooking time can vary, but a general guideline is to roast it for about 20 minutes per pound at 325°F (163°C) for medium-rare.

What is the nutritional value of beef rump roast?

Beef rump roast is high in protein, providing about 26 grams per 100 grams, and contains essential vitamins and minerals such as B12, iron, and zinc.

Can I marinate beef rump roast?

Yes, marinating beef rump roast can enhance its flavor and tenderness. Use acidic ingredients like vinegar or citrus juice for best results.

Is beef rump roast lean?

Beef rump roast is considered a lean cut of meat, but it does contain some fat, which contributes to its flavor.

How should I store raw beef rump roast?

Raw beef rump roast should be stored in the refrigerator at 40°F (4°C) or below and used within 3 to 5 days, or frozen for longer storage.

What are some common seasonings for beef rump roast?

Common seasonings include salt, pepper, garlic, rosemary, and thyme, which complement the natural flavors of the meat.

Can I cook beef rump roast in a slow cooker?

Yes, beef rump roast can be cooked in a slow cooker. It should be seared first for added flavor, then cooked on low for several hours until tender.

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Comparisons
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Nutrients
Protein in Beef Rump Roast Calories in Beef Rump Roast Vitamin-c in Beef Rump Roast Magnesium in Beef Rump Roast
Featured Guides
Health Benefits of Beef Rump Roast Healthy Recipes with Beef Rump Roast
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico