​Per 100 g cooked rump steak

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     Nutrient                                                          Approx Amount

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  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

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Typical Braai Portion Sizes

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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                                                950–1100 kcal                                   140–160 g

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Why Rump Steak is Great for a Braai

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• High in protein for muscle growth and recovery

• Leaner than ribeye or short ribs

• Excellent iron and zinc content

• Very filling, helping appetite control

• Works well for weight-loss meal plans when portions are controlled

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Charkii Braai Health Tips

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Best Cooking Method

• Cook over medium-hot coals

• Avoid excessive flare-ups and burning

• Let the steak rest after cooking to keep moisture in

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Healthier Seasoning Ideas

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Use:

• Coarse salt

• Black pepper

• Garlic

• Smoked paprika

• Rosemary

• Thyme

• ​

Avoid:

• Heavy sugary marinades

• Excess oil or butter

• Very salty commercial sauces

• ​

Weight-Loss Friendly Braai Portion

A good fat-loss serving:

• 200–250 g rump steak

• Large portion of grilled vegetables

• Small serving of braai potato, sweet potato, or mielies

• Avoid creamy sauces and excess garlic bread

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Example Healthy Charkii Braai Plate

• 250 g rump steak

• Grilled asparagus

• Mushroom skewers

• Roasted pumpkin or sweet potato

• Tomato & onion relish

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Approximate meal nutrition:

• 550–750 kcal

• 60–70 g protein

• Moderate healthy fats

• High satiety

• ​

Braai Cooking Tip for Tender Rump

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Rump can become tough if overcooked. Best doneness:

• Medium rare to medium

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Internal temperature:

• 54–57°C medium rare

• 60–63°C medium

Slice against the grain before serving for maximum tenderness.