Meat
Rump Heart
Rump heart is the central rump muscle after cap and other seams are removed—leaner than picanha, still flavourful, good for roasting and thick steaks when quality is high. Grain can change direction; map it before carving. Roast or grill medium-rare; slice thin if the bite feels firm. Marinate optional. A solid everyday steak and roast cut without the fat show of the cap.
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Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 7.33 g
- Saturated Fat 3.26 g
- Trans Fat 0.2 g
- Monounsaturated Fat 3.41 g
- Polyunsaturated Fat 0.66 g
- Cholesterol 134 mg
- Sodium 58.6 mg
- Salt 0.15 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 24.7 g
- Water 58.2 g
- Energy 165 kcal
- Water 58.2 g
- Protein 24.7 g
- Fat 7.33 g
- Saturated Fat 3.26 g
- Monounsaturated Fat 3.41 g
- Polyunsaturated Fat 0.66 g
- Omega-3 0.07 g
- Trans Fat 0.2 g
- Vitamins 273 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 1.6 mg
- Vitamin B3 — Niacin 12.7 mg
- Vitamin B5 — Pantothenic Acid 4.18 mg
- Vitamin B6 0.41 mg
- Vitamin B7 — Biotin 30.8 µg
- Vitamin B9 — Folate 203 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 0.2 µg
- Vitamin E 0.3 mg
- Vitamin K 1.5 µg
- Minerals 316 mg
- Major Minerals 315 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.15 g
- Cholesterol 134 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 1.6 · vitamin-b3-niacin: 12.66 · vitamin-b5-pantothenic-acid: 4.18 · vitamin-b6: 0.41 · vitamin-b7-biotin: 30.8 · vitamin-b9-folate: 203.2 · vitamin-d: 0.2 · vitamin-e: 0.3 · vitamin-k: 1.5 ·
Minerals
Heart is a dense working muscle—high protein, moderate fat, more iron than white meat.
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
British butchers sold rump heart as a reliable roasting and steak muscle.
Australian rump steaks often came from the heart muscle.
Fabrication guides separated heart from cap for distinct cook methods.