Per 100g cooked Centre rump steak​

Rump centre steak cooked on a Charkii braai is a lean, high-protein beef cut with excellent flavour and moderate fat content. Nutritional values can vary slightly depending on trimming, marbling, and cooking method, but here is a solid average per 100g cooked portion:

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​Nutrient          Amount (Per 100g Cooked)

Calories                    170–180 kcal

Protein                      31–32 g

Total Fat                    4.5–6 g

Saturated Fat           2–2.5 g

Carbohydrates          0 g

Sugars                       0 g

Sodium                      40–75 mg

Iron                             3.5–3.6 mg

Zinc                             5.5–5.6 mg

Potassium                  430 mg

Vitamin B12                3 mg

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Health Benefits​

• High in lean protein for muscle growth and recovery

• Rich in iron and vitamin B12 for energy and red blood cell production

• Lower in fat than ribeye or tomahawk cuts

• Great for weight-loss or high-protein meal plans

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Charkii Braai Cooking Notes​

Cooking rump centre steak over open flame gives it a smoky crust while keeping the centre juicy. For the best texture:

• Cook over medium-high coals

• Aim for medium-rare to medium

• Rest for 5–10 minutes after cooking

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A typical 250g braai portion provides roughly:

• 430–450 calories

• 75–80g protein

• 11–14g fat​