How much sat fat is in ribeye steak?

January 1, 2026 •

4 min read

According to the USDA, a standard 3-ounce serving of trimmed, cooked ribeye steak contains approximately 4 to 9 grams of saturated fat, though values can vary significantly based on marbling and cooking method. This detailed guide answers the question of how much sat fat is in ribeye steak, exploring the factors that influence its fat content and providing strategies for preparation that can reduce your intake.

Quick Summary

This article breaks down the saturated fat content of ribeye steak, examining how variables like USDA grade, trimming, and cooking methods affect the final nutritional profile. It also compares ribeye's fat levels to other popular beef cuts and provides practical tips for cooking a healthier steak at home.

Key Points

Ribeye Fat Varies: The exact amount of saturated fat depends heavily on the USDA grade (Prime, Choice, or Select) and how much visible fat is trimmed.
Fat Increases with Portion Size: Nutritional information is typically based on a 3-ounce serving; larger restaurant portions can contain significantly more saturated fat.
Cooking Method Matters: Grilling or broiling allows fat to drip away, while pan-searing with added fats increases the total fat content.
Leaner Cuts Exist: Other cuts like Eye of Round and Top Sirloin contain considerably less saturated fat than a marbled ribeye.
Heart-Healthy Preparation: Trimming excess fat, choosing leaner grades, and using healthy oils can help reduce saturated fat intake without sacrificing flavor.

Understanding Saturated Fat in Ribeye

Ribeye is a popular cut of steak known for its rich flavor and tenderness, largely due to its high degree of marbling, or intramuscular fat. The amount of saturated fat can be influenced by several key factors:

USDA Grade: The grading system—Prime, Choice, and Select—reflects the amount of marbling. USDA Prime steaks, with the highest marbling, will generally have more saturated fat than Choice, while Select will be the leanest.
Visible Fat Trimming: The amount of external fat trimmed before cooking dramatically impacts the total fat and saturated fat content. A well-trimmed cut will have significantly less fat than one cooked with the outer fat cap intact.
Animal Diet: Research indicates that beef from grass-fed cattle can be lower in overall fat and saturated fat compared to grain-fed beef, though the difference is often small.
Cooking Method: The cooking technique can influence the final fat content. Broiling or grilling can allow some fat to drip away, while pan-searing with added butter or oil will increase the fat content.

Average Saturated Fat in Ribeye Steak

As noted by various nutrition sources, a standard 3-ounce (85g) serving of a cooked, lean-only, and trimmed ribeye steak typically falls within a specific range. For example, the USDA lists a similar cut at 4g of saturated fat, while other sources like Verywell Fit cite a value of 4.2g for a broiled, untrimmed serving. However, real-world serving sizes are often larger, meaning the saturated fat intake increases accordingly. A typical 6-ounce ribeye might contain around 9 to 13 grams of saturated fat, depending on its grade and how it's prepared.

Comparison of Saturated Fat in Different Steak Cuts

While the ribeye is known for its fat content, it's helpful to compare it with other common cuts of steak to put its nutritional profile into context. This can assist in making informed dietary choices.


Steak Cut	Saturated Fat (approx. per 8 oz serving)	Fat Content Description
Ribeye	16-17 grams	One of the fattiest cuts, known for its extensive marbling and rich flavor.
T-Bone	~16 grams	Also high in fat, featuring both a tenderloin and a strip steak portion.
Porterhouse	~15 grams	Similar to a T-bone but with a larger tenderloin section, making it slightly leaner than some ribeyes.
Flank Steak	~8 grams	Considerably leaner than ribeye, with less marbling but still very flavorful.
Top Sirloin	~4-6 grams	A much leaner cut with minimal visible fat and marbling.
Eye of Round	~4 grams	The leanest cut, with very low fat content.

Tips for Cooking Ribeye to Reduce Saturated Fat

For those who love the flavor of a ribeye but are conscious of their saturated fat intake, several cooking techniques can help minimize it without sacrificing taste.

Trim Excess Fat: Before cooking, take the time to carefully trim off any thick, external fat caps. While some fat is necessary for flavor, removing the bulk of it can significantly reduce the saturated fat content.
Choose a Leaner Grade: Opt for a USDA Choice or Select grade ribeye instead of a Prime cut. The flavor will still be excellent, but with less overall fat.
Utilize Lower-Fat Cooking Methods: Grilling or broiling are excellent choices as they allow rendered fat to drip away from the meat. If pan-searing, use a minimal amount of a healthier fat, such as avocado or olive oil, instead of butter.
Use Flavorful Rubs and Marinades: Instead of relying on fat for flavor, use herbs, spices, and non-fat marinades. Ingredients like garlic, rosemary, and smoked paprika can add a deep, savory taste.
Portion Control: Given the high saturated fat content per ounce, a crucial step is simply eating a smaller portion. The USDA recommends a 3-ounce serving size for beef.

Conclusion

In summary, the amount of saturated fat in ribeye steak varies, primarily depending on the cut's grade, trimming, and cooking method. While it is one of the fattier and most flavorful cuts, practical steps can be taken to manage its saturated fat content. By understanding how to select a leaner grade, properly trim visible fat, and choose healthier cooking methods, you can enjoy this delicious steak while still adhering to your dietary goals. The key lies in moderation and making smart choices during preparation, allowing you to appreciate the classic taste of a ribeye without compromising a heart-healthy diet.

The Health Effects of Saturated Fat

For decades, health organizations like the American Heart Association (AHA) have recommended limiting saturated fat intake to reduce the risk of heart disease by lowering LDL ("bad") cholesterol levels. While some recent studies suggest the link between saturated fat and heart disease is more complex, replacing saturated fats with healthier, unsaturated fats remains a widely accepted strategy for improving heart health. The overall quality of your diet, including ample fruits, vegetables, and lean protein, is the most important factor.

For more information, consult the official American Heart Association guidelines on dietary fats: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

Frequently Asked Questions

Ribeye steak can be part of a healthy diet, but its high fat and saturated fat content mean it should be consumed in moderation. It is an excellent source of protein, iron, and B vitamins, but opting for leaner cuts or smaller portions is recommended for heart health.

USDA Prime is the highest grade and contains the most marbling, resulting in the highest fat and saturated fat content. USDA Choice has a moderate amount of marbling, while USDA Select is the leanest grade with the lowest fat content.

Yes, trimming the external fat cap from a ribeye can significantly reduce its total and saturated fat content. While the internal marbling remains, removing the thick, visible fat is an effective strategy for a leaner steak.

For a healthier ribeye, grilling or broiling is recommended over pan-frying with butter or oil. These methods allow some of the rendered fat to drain away, reducing the final fat content of the steak.

The American Heart Association recommends limiting saturated fat to less than 6% of your total daily calories. For a 2,000-calorie diet, this equates to no more than 13 grams of saturated fat per day.

Yes, ribeye is one of the fattiest and most marbled cuts of steak available. It typically contains more fat than leaner cuts such as sirloin, flank steak, or eye of round.

Cooking at high temperatures, such as grilling or searing, does not change the molecular structure of saturated fat itself. However, it can cause some of the fat to render and drip away, potentially reducing the fat content of the final product.

Total fat includes all types of fat in the steak: saturated, monounsaturated, and polyunsaturated. Saturated fat is a specific type of fat found in higher concentrations in animal products, including ribeye. In a ribeye, saturated and monounsaturated fats are the most prevalent types.