Health Benefits of Rump

The rump is one of the most traditional cuts of the ox in Brazil – it comes from the back of the animal, between the end of the loin and the hard cushion, before the articulation of the coccyx, and must be separated from it with a knife. On average, this is a piece that is 80 cm long and from 6 to 9 kg, and can still be divided into five parts, which will be checked in this text.

It is a prime meat, very soft, as it is located in a part of the ox that is not so exposed to physical exercise (therefore, it has no muscles), and which also contains a protective fat layer that, if melted during the preparation of the meat, enhances its flavor; but those who are more concerned with their health choose to take it off, thus turning it into lean meat.

Let’s see here the benefits and harms of the rump, its properties, how to choose the rump, its preparation and recipes with rump. Keep reading!


We need to remember that rump is a cut of beef, so all its nutrients are provided by this animal, which is rich in protein, vitamins and fat. Check it out.


  • Protein of high biological value: responsible for a large part of our weight, that is, it is essential for those who are growing, and serve for the maintenance of our body.
  • L-carnitine: this amino acid is responsible for taking fats to be burned in our cells. It also attenuates hypertension, oxidative stress and inflammation in the organs of the cardiovascular system and acts on weight loss.
  • Glutathione and Carnosine: Glutathione is the main natural antioxidant. In other words, its functions, together with carnosine and some vitamins, are to help cell regeneration, delay aging and prevent diseases, contributing to increased longevity. It lacks increased oxidative stress and general inflammation.
  • Creatine: improves mood and endurance for exercise, and increases muscle mass.


  • B12 (cobalamin): this is the most important vitamin for our body, but it is not produced by it. Some of its functions are to form hemoglobin, which is the substance that transports oxygen from the blood to cells, and to protect the myelin sheath, the “cover” that surrounds each of our neurons. Its absence can cause anemia, fatigue, mental illnesses such as depression and amnesia, or damage to nervous systems that are still developing.
  • Iron: with B12, it is important for the formation of red blood cells and haemoglobins. Therefore, its absence also causes anemia and fatigue.
  • B6: vitamin responsible for cell renewal.
  • E: responsible for skin regeneration.
  • Zinc: as it has antioxidant functions, it protects against diseases such as Alzheimer’s and depression. Furthermore, it is important for the growth of the body, so it is essential from pregnancy onwards.
  • Potassium: makes bones stronger and improves the nervous system.
  • Selenium: antioxidant functions.
  • Magnesium: acts on the functioning of more than 300 types of enzymes.


Despite all this, the rump, being a red meat, can also be harmful. This happens if it is consumed in excess too often, with too much fat or even burned. As it is a greasy cut, ideally it should be reserved for special occasions. Or to remove the fat layer at the time of preparation, if consumed more frequently.

It is better to cook, bake or grill than frying the rump. In any of these options, do not use oil, olive oil or butter, so as not to increase fat. And try not to let it burn too long, that is, too long on high heat, because the black crust that forms, if consumed too often, can cause cancer.

Among the harms of excess consumption of the rump are:

  • Increased risk of developing various types of cancer: esophagus, breast, colon, rectum, among others.
  • Increased risk of cardiovascular disease due to increased LDL cholesterol, which is bad cholesterol. So if you have a problem with cholesterol, see a doctor to find out how much rump you can consume.
  • Increased inflammation if there are too many saturated fats.
  • Depending on the origin, the meat can be contaminated with excess hormones and antibiotics, which are also carcinogens.


First, make sure the supermarket or butcher you’re buying from is a trustworthy one, whose meats are of good origin. Besides, it’s best not to buy it already packaged in the window; you need to be able to examine it.

See its consistency: it must be firm and elastic at the same time, which means that if you press a part with a finger, it must sink and then return to its normal shape. Also look at its color: healthy rump is bright red, and ideally its fat is white, or at most pale yellow, because the darker the meat and the yellower the fat, the older the animal , therefore your meat is tougher. Avoid establishments that use red light on meat, as it may be an attempt to mask this sign.

One of the most important aspects is the odor: if too strong, and if the smell doesn’t dissipate within five minutes, throw it away because it’s spoiled or of poor quality.


Right after purchase, it is recommended that you divide it into the following five cuts:

  • Picanha: favorite for barbecues, and also used to make ground beef and hamburgers, among many other dishes. It is the most greasy part of the whole rump.
  • Titty: soft and succulent, it is perfect for cooking pot and roasted meat. Not very good for making steaks.
  • Rump heart/center/core: this is where the other three cuts come from: eye/heart, baby-beef and tender-steak. It can also be sold in portions, when it weighs an average of 1 to 2 kg: it has short fibers, which makes it very soft, and its flavor is accentuated.
  • Eye/heart and baby-beef: these are meats with more accentuated flavors, ideal to be cut into thick steaks to be grilled, roasted or sauteed. They are also used in minced meat and barbecue. The baby-beef has short fibers like a soft top, but it is softer than this.
  • Tender-steak: also known as “butcher’s steak”, it has only one copy per piece, which weighs 150kg! No wonder, it is considered the noblest meat among all that come out of the rump. It rests on the rump’s core, and you have to remove it first, to be able to remove the baby-beef and the heart of the rump.


Before freezing the rump, cut it into the pieces indicated above, to wrap them in plastic wrap. Putting them in freezer containers, you can keep them in the freezer for up to two weeks.

If it has already been purchased frozen, store it in the freezer for the time indicated by the manufacturer. When defrosting, place it in the bottom of the refrigerator for 12 to 30 hours, depending on the size of the piece.

To cut into steaks, cut the piece into thin slices across the fibers of the meat so they don’t get hard after they’re fried.




  • 2kg of rump;
  • Salt and black pepper to taste;
  • 2 tablespoons of balsamic vinegar;
  • 4 large sliced ​​onions;
  • 5 potatoes, peeled and cut into four large pieces.

Preparation mode:

  • Season the meat with salt, pepper and vinegar. Let it rest. Saute onions in oil in pressure cooker.
  • Meanwhile, seal the piece of rump in a skillet, three minutes each side. When the onions have finished cooking, arrange them at the bottom of the pan to make a “bed” with them, and place the meat on top, letting it cook with the pan covered for about 40 minutes. Due to the presence of the onion, it is not necessary to add a lot of water, just reach half the piece.
  • At the end of this cooking, open the pan to see how the meat is – if it is already very tender, add the potatoes, add more water if necessary, and cook for another five minutes under pressure.
  • Leave only the onion sauce in the pan, removing the potatoes and meat from the pan. You can serve this rump in slices or shredded.
  • To finish the onion sauce, bring the pan to a boil until it reduces and thickens. When you reach this point, adjust the salt if necessary. Then pour the sauce over the meat and potatoes and serve.



  • 250g of rump cut into cubes;
  • 2 tablespoons of vegetable oil;
  • 1 chopped onion;
  • 1 chopped tomato;
  • Half a glass of dry red wine;
  • Salt and black pepper to taste.

Preparation method:

In a pressure cooker, fry the onion and meat in vegetable oil. Add the remaining ingredients and cook for 12 minutes. Serve with small pieces of white bread and rice or boiled potatoes.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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