Every 100 kcal of eye of round roast brings 18.3 g of protein. On that measure it ranks 21st of the 133 meats in this database and 76th of all 796 foods on the site. Measured by weight instead, its 29.8 g per 100 g ranks 27th in its group.
About 73% of the calories in eye of round roast come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Weight for weight, eye of round roast has 7.6 g of protein for each gram of fat (29.8 g against 3.9 g per 100 g).
Set against chicken gizzards, another meat entry in the database, a serving carries about 0.5 g less protein (chicken gizzards has 25.8 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 51% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of eye of round roast
Protein and calories in Eye of round roast for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
29.8 g
163 kcal
3 oz cooked (serving used here)
85 g
25.3 g
139 kcal
1 roast (yield from 436 g raw meat)
346 g
103.1 g
564 kcal
1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)
330 g
98.3 g
538 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in eye of round roast
The nine essential amino acids in Eye of round roast, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
2.89 g
2.46 g
97
lysine
3.23 g
2.75 g
108
valine
1.66 g
1.41 g
56
isoleucine
1.57 g
1.33 g
53
threonine
1.58 g
1.34 g
53
phenylalanine
1.34 g
1.14 g
45
methionine
0.893 g
0.76 g
30
histidine
1.25 g
1.06 g
42
tryptophan
0.377 g
0.32 g
13
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other meats by protein per calorie
Swap for more protein per calorie
Roast turkey - 18.3 g per 100 kcal, 24.7 g per 3 oz cooked
Pork tenderloin - 18.3 g per 100 kcal, 22.3 g per 3 oz cooked
Ham steak - 18.4 g per 100 kcal, 23.1 g per 3 oz cooked
Closest in protein per calorie
Sweetbreads - 18.1 g per 100 kcal, 19.1 g per 3 oz cooked
Veal cutlet - 18.1 g per 100 kcal, 28.2 g per 3 oz cooked
Ostrich - 18.1 g per 100 kcal, 23.9 g per 3 oz cooked
Chicken breast - 18.8 g per 100 kcal, 26.4 g per 3 oz cooked
How much protein is in 100 g of eye of round roast?
29.8 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 25.3 g.
How much protein do you get per 100 calories of eye of round roast?
18.3 g. That figure divides its 29.8 g of protein per 100 g by its 163 kcal per 100 g, so it does not depend on serving size.
Is the protein in eye of round roast complete?
Yes. The protein in eye of round roast supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of eye of round roast?
About 51%. One 3 oz cooked serving has 25.3 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #170633 (Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.