Beef rump (lean red meat)
BLS 4.0 food: Beef rump, raw (Rind Hüfte, roh), code U284100 · cross-reference USDA FDC #171759
Per portion (125 g)
138 kcalenergy
27.6 gprotein
0 gfibre
2.9 gfat
0 gcarbohydrate
IARC classifies red meat as probably carcinogenic to humans (Group 2A); plans limit it to at most 1–2 meals a week. WHO
Verified benefits — authorised EU health claims
Beef rump (lean red meat) meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 80 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 80 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 80 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionNiacin contributes to normal energy-yielding metabolism.
✓ 9.7 mg per 100 g = 61 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 9.7 mg per 100 g = 61 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 9.7 mg per 100 g = 61 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 33 more authorised claims
Niacin contributes to the reduction of tiredness and fatigue.
✓ 9.7 mg per 100 g = 61 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.42 mg per 100 g = 30 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.42 mg per 100 g = 30 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.42 mg per 100 g = 30 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.42 mg per 100 g = 30 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.42 mg per 100 g = 30 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal functioning of the nervous system.
✓ 1.8 µg per 100 g = 72 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal psychological function.
✓ 1.8 µg per 100 g = 72 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal red blood cell formation.
✓ 1.8 µg per 100 g = 72 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the normal function of the immune system.
✓ 1.8 µg per 100 g = 72 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the reduction of tiredness and fatigue.
✓ 1.8 µg per 100 g = 72 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 346 mg per 100 g = 17 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 346 mg per 100 g = 17 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 198 mg per 100 g = 28 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 2.6 mg per 100 g = 19 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 2.6 mg per 100 g = 19 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 2.6 mg per 100 g = 19 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 2.6 mg per 100 g = 19 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 2.6 mg per 100 g = 19 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 3.8 mg per 100 g = 38 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 3.8 mg per 100 g = 38 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 3.8 mg per 100 g = 38 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 3.8 mg per 100 g = 38 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 3.8 mg per 100 g = 38 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 3.8 mg per 100 g = 38 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 3.8 mg per 100 g = 38 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 3.8 mg per 100 g = 38 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 3.8 mg per 100 g = 38 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 22.7 µg per 100 g = 41 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 22.7 µg per 100 g = 41 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 22.7 µg per 100 g = 41 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 22.7 µg per 100 g = 41 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 22.7 µg per 100 g = 41 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 125 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 110 kcal | 138 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 22.1 g | 27.6 g | BLS PROT625 · Aggregated from several sourcesreferenceConverted value from: The Swedish Food Agency; The Swedish Food Agency food database; 2022 Converted value from: SFK; SFK Online Version; 2007 | |
| Fat | 2.4 g | 2.9 g | BLS FAT · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Carbohydrate (available) | 0 g | 0 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0 g | 0 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Logische Null | |
| Dietary fibre | 0 g | 0 g | BLS FIBT · Logische Null | |
| fibreSoluble | 0 g | 0 g | BLS FIBSOL · Musterberechnung | |
| Water | 73.2 g | 91.5 g | BLS WATER · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 The Swedish Food Agency; The Swedish Food Agency food database; 2022 | |
| Salt | 0.14 g | 0.18 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 125 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 1 g | 1.3 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 1 g | 1.3 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.12 g | 0.15 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.03 g | 0.03 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.03 g | 0.03 g | BLS F18:3CN3 · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| omega6 | 0.1 g | 0.12 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.08 g | 0.1 g | BLS F18:2CN6 · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Oleic acid | 0.92 g | 1.1 g | BLS F18:1CN9 · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Cholesterol | 55 mg | 68.8 mg | BLS CHORL · Aggregated from several sourcesreferenceThe Swedish Food Agency; The Swedish Food Agency food database; 2022 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
Vitamins
| Nutrient | per 100 g | per 125 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 11 µg | 13.8 µg | 1 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0.4 µg | 0.5 µg | 8 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.8 mg | 1 mg | 7 % | BLS VITE · Other nutrient databasereferenceConverted value from: The Swedish Food Agency; The Swedish Food Agency food database; 2022 |
| Vitamin K | 3.6 µg | 4.5 µg | 5 % | BLS VITK · Calculated by formula |
| Vitamin C | 0 mg | 0 mg | 0 % | BLS VITC · Übernommener Wert |
| Thiamin (vitamin B1) | 0.1 mg | 0.13 mg | 9 % | BLS THIA · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 The Swedish Food Agency; The Swedish Food Agency food database; 2022 |
| Riboflavin (vitamin B2) | 0.2 mg | 0.25 mg | 14 % | BLS RIBF · Aggregated from several sourcesreferenceThe Swedish Food Agency; The Swedish Food Agency food database; 2022 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
| Niacin (vitamin B3) | 9.7 mg | 12.1 mg | 61 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.59 mg | 0.74 mg | 10 % | BLS PANTAC · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
| Vitamin B6 | 0.42 mg | 0.53 mg | 30 % | BLS VITB6 · Other nutrient databasereferenceThe Swedish Food Agency; The Swedish Food Agency food database; 2022 |
| Biotin | 3.8 µg | 4.8 µg | 8 % | BLS BIOT · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
| Folate | 7 µg | 8.8 µg | 4 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 1.8 µg | 2.3 µg | 72 % | BLS VITB12 · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 The Swedish Food Agency; The Swedish Food Agency food database; 2022 |
| Choline | 64.1 mg | 80.1 mg | USDA FDC 171759 |
Minerals & trace elements
| Nutrient | per 100 g | per 125 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 57 mg | 71.3 mg | BLS NA · Aggregated from several sourcesreferenceThe Swedish Food Agency; The Swedish Food Agency food database; 2022 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Potassium | 346 mg | 433 mg | 17 % | BLS K · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 The Swedish Food Agency; The Swedish Food Agency food database; 2022 |
| Calcium | 4 mg | 5 mg | 1 % | BLS CA · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 The Swedish Food Agency; The Swedish Food Agency food database; 2022 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Magnesium | 24 mg | 30 mg | 6 % | BLS MG · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 The Swedish Food Agency; The Swedish Food Agency food database; 2022 |
| Phosphorus | 198 mg | 248 mg | 28 % | BLS P · Aggregated from several sourcesreferenceThe Swedish Food Agency; The Swedish Food Agency food database; 2022 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
| Iron | 2.6 mg | 3.3 mg | 19 % | BLS FE · Aggregated from several sourcesreferenceThe Swedish Food Agency; The Swedish Food Agency food database; 2022 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
| Zinc | 3.8 mg | 4.8 mg | 38 % | BLS ZN · Aggregated from several sourcesreferenceThe Swedish Food Agency; The Swedish Food Agency food database; 2022 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
| Iodine | 2.7 µg | 3.4 µg | 2 % | BLS ID · Other nutrient databasereferenceThe Swedish Food Agency; The Swedish Food Agency food database; 2022 |
| Selenium | 22.7 µg | 28.4 µg | 41 % | USDA FDC 171759 |
| Copper | 0.07 mg | 0.09 mg | 7 % | BLS CU · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Manganese | 0.02 mg | 0.02 mg | 1 % | BLS MN · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
Essential amino acids
| Nutrient | per 100 g | per 125 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.81 g | 1 g | BLS HIS · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Isoleucine | 1.2 g | 1.5 g | BLS ILE · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Leucine | 2 g | 2.5 g | BLS LEU · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Lysine | 2 g | 2.6 g | BLS LYS · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Methionine | 0.61 g | 0.76 g | BLS MET · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Phenylalanine | 1 g | 1.3 g | BLS PHE · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Threonine | 1.1 g | 1.4 g | BLS THR · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Tryptophan | 0.27 g | 0.34 g | BLS TRP · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Valine | 1.3 g | 1.6 g | BLS VAL · Other nutrient databasereferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B12 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Cancer: carcinogenicity of the consumption of red meat and processed meat — Q&A — World Health Organization / IARC
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.