Is Filet Mignon or NY Strip Leaner?

January 2, 2026 •

2 min read

A 3-ounce serving of cooked, lean filet mignon contains about 9 grams of total fat, according to the USDA, making it leaner than a New York strip. Choosing between these popular cuts involves balancing flavor, tenderness, and leanness.

Quick Summary

This article provides a detailed comparison of filet mignon and New York strip steaks, focusing on their fat content and nutritional values. It explores how each cut's origin affects its characteristics. Determine which is the leaner option.

Key Points

Filet is Leaner: Filet mignon is one of the leanest steak cuts, with significantly less fat.
Source of the Cuts: Filet comes from the tenderloin muscle, while NY strip is from the short loin.
Flavor vs. Fat: NY strip's marbling and fat cap give a richer flavor, whereas filet mignon has a milder taste.
Tenderness Difference: Filet is known for its melt-in-your-mouth texture, while NY strip has a chewier consistency.
Nutritional Variation: NY strip has more total and saturated fat per serving.
Cooking Method Matters: Grilling or broiling keeps steak leaner.

Filet Mignon vs. NY Strip: The Leaner Cut Revealed

When choosing between filet mignon and New York strip, it is important to consider the cut's health impacts, which are largely determined by where the cut comes from on the animal. While both originate from the cow's short loin, their exact location leads to differences in muscle use, marbling, and leanness.

The Lean Anatomy of Filet Mignon

Filet mignon comes from the tenderloin, a muscle along the spine. This muscle is used little, resulting in minimal connective tissue and marbling. This anatomical fact contributes to the filet's tenderness and low-fat profile. A typical 3-ounce serving is lean and low in saturated fat, providing a high-protein choice. The lack of marbling results in a delicate flavor.

The Richer Profile of New York Strip

The New York strip is cut from the short loin, adjacent to the tenderloin. The short loin is used more, leading to greater fat marbling. The New York strip also has a fat strip on its edge. This higher fat content provides a robust flavor and a chewier texture compared to filet.

Comparing Nutritional Value

Nutritional differences are clear when comparing fat content. Here is a comparison based on a 3-ounce cooked serving, with fat trimmed where possible.


Attribute	Filet Mignon	New York Strip	Notes
Total Fat (grams)	Approx. 9g	Approx. 12g	Varies by grade and trim.
Saturated Fat (grams)	Approx. 3.5g	Approx. 5g	Influenced by grade and trim.
Calories	Approx. 185	Approx. 210	Higher fat content adds more calories.
Protein (grams)	Approx. 23g	Approx. 17g	Can be similar depending on cut details.
Taste Profile	Mild, buttery	Rich, robust, beefy	Influenced by marbling level.
Tenderness	Extremely tender	Tender with some chew	Filet is the most tender cut.

Nutritional information can vary based on beef grade and preparation. For the leanest steak, options like eye-of-round are even leaner than filet mignon, but lack its tenderness.

The Importance of Beef Grade and Cooking Methods

Beef grade and cooking methods influence the final fat content. Prime cuts have more marbling than Choice or Select cuts. Grilling or broiling keeps the steak leaner.

For the leanest option: Choose filet mignon, ideally Choice or Select grade, and cook it with minimal added fats, such as grilling or broiling.
For maximum flavor: A New York strip provides a more intense beef taste due to marbling and fat cap.

Which Steak Is Right For You?

The choice between filet mignon and New York strip depends on individual priorities. If leanness and tenderness are key, filet mignon is the better choice. For a bolder flavor, the New York strip provides a more robust experience. More information on beef grading and cuts can be found from the USDA.

Conclusion

Filet mignon is the leaner steak compared to the New York strip. Its low-fat profile and tenderness come from its origin. The New York strip offers more robust flavor but has higher fat content. The 'healthier' option depends on dietary goals and taste preferences, but for leanness, the filet mignon wins.

Frequently Asked Questions

Filet mignon is generally healthier due to its lower fat content. Both are high-quality protein sources.

Filet mignon comes from the tenderloin, which has little connective tissue. This gives it a melt-in-your-mouth tenderness compared to the NY strip.

Yes, marbling provides flavor in steak. The higher marbling in a New York strip gives it a richer beef flavor than the filet mignon.

Trimming the fat edge of a New York strip before or after cooking reduces its fat content. This impacts flavor.

Filet mignon is more expensive because it is a smaller cut of meat from the tenderloin. A New York strip typically offers a larger portion for a lower price.

Use cooking methods that require minimal added fat, such as grilling, broiling, or baking, to keep filet mignon lean.

The fat in a New York strip is higher than in a filet, and while all beef fat contains saturated and monounsaturated fats, grass-fed beef may have more omega-3s. For health, filet mignon is the leaner choice.