Rump Steak Nutrition (Braaied/Grilled)
Per 100 g cooked rump steak
Nutrient Approx Amount
Calories 190–220 kcal
Protein 28–32 g
Fat 8–12 g
Saturated Fat 3–5 g
Carbohydrates 0 g
Iron 2.5–3 mg
Zinc 4–5 mg
Vitamin B12 High
Creatine Naturally present
Sodium Depends on seasoning
Typical Braai Portion Sizes
Portion Calories Protein
200 g steak 380–440 kcal 56–64 g
300 g steak 570–660 kcal 84–96 g
500 g large braai cut 50–1100 kcal 140–160 g
Why Rump Steak is Great for a Braai
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High in protein for muscle growth and recovery
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Leaner than ribeye or short ribs
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Excellent iron and zinc content
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Very filling, helping appetite control
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Works well for weight-loss meal plans when portions are controlled
Charkii Braai Health Tips
Best Cooking Method
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Cook over medium-hot coals
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Avoid excessive flare-ups and burning
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Let the steak rest after cooking to keep moisture in
Healthier Seasoning Ideas
Use:
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Coarse salt
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Black pepper
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Garlic
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Smoked paprika
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Rosemary
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Thyme
Avoid:
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Heavy sugary marinades
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Excess oil or butter
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Very salty commercial sauces
Weight-Loss Friendly Braai Portion
A good fat-loss serving:
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200–250 g rump steak
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Large portion of grilled vegetables
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Small serving of braai potato, sweet potato, or mielies
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Avoid creamy sauces and excess garlic bread
Example Healthy Charkii Braai Plate
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250 g rump steak
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Grilled asparagus
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Mushroom skewers
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Roasted pumpkin or sweet potato
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Tomato & onion relish
Approximate meal nutrition:
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550–750 kcal
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60–70 g protein
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Moderate healthy fats
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High satiety
Braai Cooking Tip for Tender Rump
Rump can become tough if overcooked. Best doneness:
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Medium rare to medium
Internal temperature:
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54–57°C medium rare
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60–63°C medium
Slice against the grain before serving for maximum tenderness.