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

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Typical Braai Portion Sizes     

Portion                   Calories

200 g steak             380-440 kcal

300 g steak             570-660 kcal

500 g large cut       950-1100 kcal

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Portion                    Protein

200 g steak             56–64 g

300 g steak             84–96 g

500 g large cut      140–160 g

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Why Rump Steak is Great for a Braai​

• 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​

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​

Use:

• Coarse salt

• Black pepper

• Garlic

• Smoked paprika

• Rosemary

• Thyme

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Avoid:

• Heavy sugary marinades

• Excess oil or butter

• Very salty commercial sauces

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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​

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Braai Cooking Tip for Tender Rump​

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.