If you're searching for a nutritious and delicious meat option, look no further than 3 oz of eye round roast or steak, whether roasted or broiled. Coming in at 170 calories, this cut is both lean and flavorful.

But it's not just about the calorie count. Eye round is also loaded with vitamins and minerals that can benefit your overall health. So whether you're a dedicated gym-goer or just looking to make healthy choices, eye round is definitely worth considering.

In this article, we're going to dive into the nutritional content of eye round, as well as provide some cooking tips and variations to keep things interesting.

Caloric Content of Eye Round Roast/Steak

As we mentioned earlier, 3 ounces of eye round roast or steak contains around 170 calories. That's not bad for a protein source, especially considering the other nutritional benefits that come with it. However, if you're trying to limit your calorie intake, it's important to monitor portion sizes and cooking methods. Roasting or broiling eye round can help to keep the calorie count low, while pan-frying or braising it may increase the calories.

Vitamins and Minerals in Eye Round Roast/Steak

Eye round is not only a good source of protein, but it also contains several essential vitamins and minerals. It is particularly rich in B vitamins, including B12, which is important for red blood cell formation and nervous system function. Eye round also contains iron, zinc, and selenium, which can bolster immune function and contribute to bone health. Additionally, eye round is a good source of phosphorus and potassium, both of which are important for heart health and muscle function.

Protein Content of Eye Round Roast/Steak

Eye round is a high-protein food, with 3 ounces providing around 25 grams of protein. This makes it an excellent choice for athletes or anyone looking to maintain or build lean muscle mass. Protein is also important for satiety, meaning it can help to keep you feeling full and satisfied after a meal. This can be especially beneficial for weight management.

Fat Content of Eye Round Roast/Steak

Eye round is a relatively lean cut of meat, with around 4 grams of fat per 3-ounce serving. Much of this fat is unsaturated, meaning it can actually benefit heart health when consumed in moderation. On the other hand, if you're looking to increase the fat content for a specific recipe or personal preference, you can always add healthy fats like olive oil or avocado to your cooking.

Carbohydrate Content of Eye Round Roast/Steak

Eye round is a carbohydrate-free food, which can make it a good choice for people on low-carb diets or those with diabetes who need to monitor their blood sugar. However, keep in mind that side dishes or sauces served alongside eye round may contain carbs, so make sure to factor those in if necessary.

Sodium Content of Eye Round Roast/Steak

If you're watching your sodium intake, eye round may not be the best choice. 3 ounces of eye round can contain up to 400 milligrams of sodium, which is almost 20% of the recommended daily value. However, with some careful seasoning and cooking techniques, you can still enjoy the flavor of eye round without going overboard on sodium.

Cholesterol Content of Eye Round Roast/Steak

Like many meats, eye round contains cholesterol. A 3-ounce serving contains around 75 milligrams of cholesterol, which is about 25% of the recommended daily limit. However, research has shown that dietary cholesterol may not have as big an impact on blood cholesterol levels as previously thought. If you're concerned about your cholesterol intake, speak with a registered dietitian or healthcare provider for personalized advice.

Health Benefits of Eye Round Roast/Steak

Eye round is a nutrient-dense food that can provide several health benefits when consumed as part of a balanced diet. Some potential benefits include:

• Supporting muscle growth and repair
• Boosting immune function
• Supporting heart health
• Assisting with weight management
• Providing energy for physical activity

Cooking Tips for Eye Round Roast/Steak

Eye round can be a delicious and versatile cut when prepared properly. Here are some tips to help you get the most out of it:

• Marinate the meat for at least a few hours to help tenderize it.
• Preheat your oven or grill to ensure even cooking.
• Use a meat thermometer to check for doneness. Eye round should be cooked to an internal temperature of 145°F.
• Let the meat rest for a few minutes before slicing to help keep it juicy.

Variations of Eye Round Roast/Steak

There are countless ways to prepare eye round roast or steak, depending on your tastes and preferences. Here are a few ideas to get you started:

• Cut the meat into strips and stir-fry it with veggies and seasonings for a quick and easy meal.
• Slow-cook the meat in a crockpot for a tender and flavorful roast.
• Grill the meat and serve it alongside a fresh summer salad.
• Slice the meat thinly and use it as a filling for tacos or sandwiches.