If you're looking for a flavorful and tender cut of meat, one pound of beef eye of round is a great option. This cut is trimmed to 1/8 inch of fat, cooked and roasted to perfection, resulting in a savory and juicy meal. With a calorie count of 943, it is important to enjoy this cut in moderation.
In addition to its great taste, beef eye of round is loaded with essential nutrients. It is a great source of protein, and it has a low percentage of fat content. This makes it an ideal food for those who want to keep their caloric intake under control. It also contains various vitamins and minerals that are essential for good health.
In this article, we will take a closer look at the nutritional profile of beef eye of round, and explore some practical tips and suggestions for cooking, serving and storing this delicious cut of meat.
Calories in Beef Eye of Round
As mentioned earlier, one pound of beef eye of round contains approximately 943 calories. This caloric content is spread across various macronutrients, including protein, fat, and carbohydrates. To break it down, one serving of beef eye of round (3 ounces) contains 177 calories. Out of these, approximately 80 calories come from fat, 11 calories come from carbohydrates, and the remaining 86 calories come from protein. While beef eye of round is a great source of protein, it is important to keep your portion sizes in check to avoid going over your daily calorie target.
Protein Content of Beef Eye of Round
Beef eye of round is a great source of high-quality protein. One serving of this cut (3 ounces) contains approximately 23 grams of protein, which is almost half of the daily recommended value for an average adult. Protein is essential for building and repairing muscles, organs, and tissues in the body. It also helps to regulate various hormones and enzymes that control different bodily functions. Including beef eye of round in your diet can help you meet your daily protein requirements, especially if you are following a high-protein diet or are engaged in regular physical activity.
Fat Content of Beef Eye of Round
One of the best things about beef eye of round is that it has a low percentage of fat content. One serving of this cut (3 ounces) contains only 8 grams of fat, out of which only 3 grams are saturated. Saturated fats are considered to be harmful to health as they can raise LDL (bad) cholesterol levels in the body. Therefore, it is important to limit your intake of saturated fats, and choose leaner cuts of meat like beef eye of round.
Carbohydrate Content of Beef Eye of Round
Beef eye of round is a low-carbohydrate food. One serving (3 ounces) contains only 1 gram of carbohydrates. For this reason, it is a great food for those who are following a low-carbohydrate or ketogenic diet. However, it is important to note that carbohydrates are also an important macronutrient, and one should not entirely eliminate them from their diet. Carbohydrates provide the body with energy, and they are the primary fuel source for the brain and nervous system. Therefore, it is recommended to consume a balanced diet that includes moderate levels of carbohydrates along with proteins and healthy fats.
Vitamin Content of Beef Eye of Round
Beef eye of round is a good source of various vitamins that are essential for good health. One serving of this cut (3 ounces) contains approximately 10% of the daily recommended value of vitamin B6, which is important for protein metabolism and brain function. It also contains approximately 6% of the daily recommended value of niacin, which is important for maintaining healthy skin, nerves, and digestion. Additionally, it is a good source of vitamin B12, which is important for red blood cell formation and nervous system function.
Mineral Content of Beef Eye of Round
In addition to vitamins, beef eye of round is also rich in various minerals that are important for good health. One serving of this cut (3 ounces) contains approximately 14% of the daily recommended value of iron, which is an essential mineral for the formation of hemoglobin, the protein that carries oxygen in the blood. It also contains approximately 3% of the daily recommended value of zinc, which is important for immune system function and wound healing. Additionally, it contains small amounts of other minerals like magnesium, phosphorous, and potassium.
Health Benefits of Beef Eye of Round
Beef eye of round offers several health benefits, thanks to its high protein and nutrient content. Some of the benefits include:
- Enhanced muscle growth and repair
- Improved immune system function
- Better brain function
- Reduced risk of anemia and iron deficiency
- Lower LDL (bad) cholesterol levels
- Improved insulin sensitivity
Including beef eye of round in your diet can help you achieve a healthier body and enjoy numerous health benefits.
Serving Suggestions for Beef Eye of Round
Beef eye of round is a versatile cut of meat that can be prepared in various ways. Here are some serving suggestions to help you enjoy this delicious cut:
- Slice it thin and use it as a sandwich filler
- Cut it into steaks and grill or broil it
- Cube it and use it in stews and soups
- Shred it and use it as a topping for salads or pizzas
- Make beef jerky out of it
With its mild flavor and tender texture, beef eye of round can be enjoyed in a variety of dishes.
Cooking Tips for Beef Eye of Round
Beef eye of round is a lean cut of meat that can easily become tough if not cooked properly. Here are some tips to help you cook it to perfection:
- Use a meat thermometer to check the internal temperature of the beef
- Cook the beef to an internal temperature of 145°F for medium-rare, or 160°F for medium
- Let the beef rest for a few minutes before slicing it
- Slice the beef against the grain to ensure tenderness
- Marinate the beef in a mixture of oil, vinegar, and herbs to enhance its flavor
With these tips, you can enjoy a juicy and tender beef eye of round every time you cook it.
Storage Tips for Beef Eye of Round
To ensure the longevity of your beef eye of round, it is important to store it properly. Here are some tips to help you store it correctly:
- Refrigerate or freeze the beef as soon as possible after purchasing it
- Store the beef in an airtight container or freezer bag to prevent oxidation and freezer burn
- Label the container or bag with the date of purchase and type of meat
- Store the beef in the refrigerator for up to 3-5 days, or in the freezer for up to 6 months
By following these storage tips, you can keep your beef eye of round fresh and flavorful for longer periods of time.
The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.
Frequently Asked Questions About Cooked Beef Eye of Round
1. How many servings can I get from 1 lb of beef eye of round?
One pound of cooked beef eye of round can yield around 4-6 servings, depending on the desired portion size.
2. What is the best way to cook beef eye of round?
Beef eye of round is best cooked using dry heat methods such as roasting or grilling. It is important to properly season the meat before cooking and to let it rest for a few minutes before slicing to ensure maximum tenderness.
3. Is beef eye of round a lean cut of meat?
Yes, beef eye of round is a lean cut of meat with only about 1/8" of fat. It is a good source of protein and nutrients such as iron and zinc.
4. Can I use beef eye of round for sandwiches?
Absolutely! Sliced beef eye of round makes a great sandwich filling. It can be served hot or cold, and pairs well with a variety of toppings such as cheese, lettuce, and tomato.
5. How long can cooked beef eye of round be stored in the refrigerator?
Cooked beef eye of round can be safely stored in the refrigerator for up to 4 days. It is important to store it in an airtight container to prevent contamination and spoilage.